09/15/2014
Main – CrossFit
Strength/Skill
Shoulder Press (70 / 80 / 90% x 3)
USE TRAINING MAX, NOT 1RM FOR NUMBERS
70% X3
80% X3
90% X3+
Metcon
Metcon (4 Rounds for weight)
FOR TOTAL MAX LOAD OF ALL 4 LIFTS
CLEAN
1-1-1-1
COOL DOWN WITH A 1 MILE RUN AT ABOUT 80%