CROSSFIT 

Metcon: 

EMOM for 30 minutes”
7 Pull Ups,
7 Burpee’s,
7 Wall Balls (14/20).

*Each minute alternate between each movement. 1st minute 7 pull-up, 2nd minute 7 burpee’s, 3rd minute 7 wall balls, etc.

ON-RAMP

Skills:

Parrallette Pass Throughs, Hang Snatch, Box Jumps.

Metcon:

4 Rounds for time…

4 Parrallette Pass Throughs,

6 Hang Snatch,

12 Box Jumps.