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.
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.