Main – CrossFit

Weightlifting

Strict Press (Find 1RM)

aka Shoulder Press
Do this if you missed Strict Press max in the last two weeks.

Strict Press (1×3@60%, 2×3@70, 2×3@80, 3×1@90)

aka Shoulder Press
If not maxing. Record your 90% lift if made.

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD 14 min AMrap

10 Hang Cleans Power

10 Push Press

10 Ring Dips

Run 600m

RX (115/85) RX+ (135/95)
Try and pick a weight you can do bar movements unbroken.