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08/07/2019

6
Aug

08/07/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

10 Push Up Position Shoulder Retractions+5 Shoulder Taps/Arm

10 Russian KB Swing

10 Pull Up Shoulder Retractions

Weightlifting

Bench Press (1×3)

Take 15 minutes to establish a 3 rep max bench press for the day.

Metcon

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..