Main – CrossFit

Weightlifting

SWOD: Strict Press (4×5 @75-85%)

aka Shoulder Press
Super set Strict press with Pullups

SWOD: Weighted Pull-ups (4×3 (Goal 10-15% BW))

Metcon

Metcon (AMRAP – Reps)

Against a 20 min Clock
RX
1000m Row
1000m Run (4 laps)
Max Effort Wallballs (20/14)

RX+
1600m Run
1 mile run
Max Effort Wallballs (20/14)
**Score is Wallballs

Optional Accessory Work

Halting Snatch Grip Deadlift (Optional Accessory: 2×3@80%, 2×3@85%)