“CrossFit”

WU-(10:00)
4:00 – 100m Shuttles on 10 sec rest, or Row/AD 20 sec easy + 20 sec extra easy
+
2 sets, 6-8 reps each:
Scapular Push-up
Toes Through Rings
Behind the Neck Press
30 sec DU’s

A. Press – 65% (of 1RM from) x 8 x 3 sets, + 3 x 3 to a 3MFD
**Complete one set of AMRAP Unbroken Strict Pull-ups immediately after each of Presses, 6 sets total**
B. For Time:
500m Row
20 STO (95#/65#)
400m Run
20 STO
80 DU’s
20 STO

December 2
“CrossFit”
December 4
“CrossFit”