CROSSFIT
Strength:
Back Squat (5-5-5) @ 70%, 75%, 80% of 1RM.
Metcon:
5 rounds for time,
30 double unders,
20 Sit-ups,
10 Decline Push-ups (feet are on 2 x 45lb plates).
http://www.youtube.com/watch?v=SKPab2YC8BE
ON-RAMP
Skills:
Toe-to-Bar & Front Squats.
Metcon:
21 -15 – 9
Toes-to-Bar,
Front Squats.