Main – CrossFit

 

Strength

Shoulder Press (5 x 65%, 5 x 75%, Max Reps x 85%)

All percentages are based off a 90% working 1RM. Last set is for max reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Ladder

1, 2, 3, 4, 5, 6…… HSPU

2, 4, 6, 8, 10, 12….. T2B

200m Run
Each round the HSPU goes up one, and the T2B by two, the 200m run remains the same. Score is total rounds (according to the HSPU round completed, plus any additional reps.