CROSSFIT

Strength:

Push Jerk (5-5-5) @ 70%, 75%, 80% of 1RM

Metcon:

4 Rounds for time…

9 Deadlifts (95/135),

15 Ring Dips,

21 Slam Balls (15/20).

ON-RAMP

Skills:

Toes-to-bar & Front Squats.

Metcon:

21 -15 – 9

Toes-to-Bar,

Front Squats.