CrossFit Monday:
Strength:
Deadlift- 4 x 3
Push Press- 4 x 3
Conditioning:
For time-
750m Row
40 KB Swings @ 53/35#
30 Burpees
20 Pull-Ups (Scale up to C2B if possible)
20 Push Ups
30 Ab Mat Sit-Ups
40 Wall Balls
400m Run

 

Masters Monday:
Strength:
Deadlift- 4 x 3
Push Press- 4 x 3
Conditioning:
For time-
500m Row
40 KB Swings
30 Burpees
20 Pull-Ups
20 Push Ups
30 Ab Mat Sit-Ups
40 Wall Balls
400m Run