Main – CrossFit

 

Strength

Shoulder Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)

Wendler Cycle, all percentages are based off 90% of your 1RM

Last set is for MAX REPS

Metcon

Metcon (Time)

For Time

800m Run

-then-

15 – 12 – 9

Clean & Jerk 135# / 95#

C2B Pull-ups

-then-

800m Run