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.