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.