|reebok crossfit ramsay|
Warm Up: 10 minutes of skill practice
1) 3x Pause back squat: Work up to a max for the day.
2) 3 rounds:
-10x thruster (60kg/40kg)
-45 seconds rest
3) 3 rounds:
-10x sandbag get ups (80#/60#)
-2 minute step ups
-60 seconds rest
1) AirDyne 100 calories for time:
*Kicker = EMOM stop what you are doing and perform 3x muscle ups.