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Main – CrossFit

Weightlifting


Four sets of:

Shoulder Press x 4-6 reps @ 20X1

Rest 90 seconds

Strict Pull-ups x 2-3 reps @ 21X0

Rest 90 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:
Toes to Bar x 10 reps
Ring Push-Ups x 15 reps
24/20 Box Jumps x 20 reps