CROSSFIT
Strength: Push Jerk (3-3-3) @ 75%, 85%, 90% of 1RM
Metcon:
15 minute Amrap of,
10 Deadlifts (95/115),
10 Knees to elbow,
10 Weighted Burpee’s (25/45) *bumper plate.
ON-RAMP/MASTERS
Skills:
Air Squats, V-Ups, Push-ups
METCON:
For time…
500 meter row,
then, 3 rounds of …
20 Air Squats,
10 V-Ups
10 Push-ups.