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%