Wed20150930

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Press behind the neck (3 RM)

15 min to get to your 3 RM.

Make sure you have adequate rest time between working sets.

Fitness WoD

Metcon (Time)

10 Shoulder To Overhead 95/65

10 Overhead Squat

15 Shoulder To Overhead

15 Front Squat

20 Shoulder To Overhead

20 Back Squat

Sport WoD

Metcon (Time)

4 Rounds

15 Clusters 105/75

10 Deficit Strict HSPU 45lb plate

5 Bar Muscle-Ups

Cash-Out

3 sets of max reps bicep curls (bar)

3 sets of max reps reverse fly (plates)

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