Main – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Weightlifting
25 mins
Press
Performance: 5 @ 60%, 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%
Fitness: 5×5
Shoulder Press (5×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
200 M Run
10 Pull Ups
20 Step Ups (20/16)
