CFT – CROSSFIT
3 Rounds Not For Time:
10 Push Up Position Shoulder Retractions+5 Shoulder Taps/Arm
10 Russian KB Swing
10 Pull Up Shoulder Retractions
Bench Press (1×3)
Take 15 minutes to establish a 3 rep max bench press for the day.
Metcon (AMRAP – Reps)
15 Minute EMOM (5 Sets):
Minute 1-40s Of Max Pull Ups
Minute 2-40s Of Max Box Jumps 30/24
Minute 3-40s Of Max H.S.P.U
Score is your total reps completed throughout the 15 minutes..