CROSSFIT
Strength:
Push Press (5-3-1) @ 75%, 85%, 95% of 1RM.
WOD: For time….
50 Wall Balls (14/20)
40 KB Swings (35/53)
30 Box Jumps (20/24)
20 Barbell Sumo High Pulls (45/75)
10 Lateral OTB Burpee’s
20 Barbell Sumo High Pulls (45/75)
30 Box Jumps (20/24)
40 KB Swings (35/53)
50 Wall Balls (14/20)
ON-RAMP
Skills:
Wall Balls, KB Swings, Box Jumps.
WOD:12 minute Amrap of….
20 Wall Balls
15 KB Swings
10 Box Jumps