CROSSFIT
Strength:
Push press (3-3-2-2) @ 75%, 80%, 85%, 90% of 1RM.
Metcon:
13 minute AMRAP…
12 box jumps (20/24),
10 KB Snatches (26/35),
8 Knees to elbows.
ON-RAMP
Skills:
Air Squats, Pull-ups, Push-ups
Metcon:
500m Row
Then…
3 Rounds
20 Air Squats
10 Pull-ups
10 Push-ups