CROSSFIT
Strength: Back Squat (3×5) @ 75% of 1RM.
Metcon:
40-30-20-10
Wall Balls (14/20),
Hang Cleans (65/95).
ON-RAMP
Air Squats, Pull-ups, Push-ups
Metcon
500m Row
Then…
3 Rounds
20 Air Squats
10 Pull-ups
10 Push-ups
CROSSFIT
Strength: Back Squat (3×5) @ 75% of 1RM.
Metcon:
40-30-20-10
Wall Balls (14/20),
Hang Cleans (65/95).
ON-RAMP
Air Squats, Pull-ups, Push-ups
Metcon
500m Row
Then…
3 Rounds
20 Air Squats
10 Pull-ups
10 Push-ups