CROSSFIT
Strength:
Back Squat (3-3-3) @ 80%, 85%, 90% of 1RM.
Metcon:
15 minute AMRAP of,
30 Double Unders,
20 KB Swings (35/45),
10 HSPU’s.
ON-RAMP
Skills:
Air Squats, Pull-ups, Push-ups
Metcon:
500m Row
Then…
3 Rounds
20 Air Squats
10 Pull-ups
10 Push-ups