CROSSFIT
Metcon:
Strength: Shoulder Press (3-3-3) @ 75%, 80%, 85% of 1RM.
Metcon:
Alternate with partner:
3 x 1000 meter row.
Score is your slowest time.
Partner 1 rest while partner 2 rows. Each partner rows 3000 meters.
ON-RAMP
Skills:
Toe-to-Bar & Front Squats.
Metcon:
21 -15 – 9
Toes-to-Bar,
Front Squats.