CFT – CROSSFIT
2 Rounds Not For Time:
10 Squat Hops
8 Samson Lunge/Leg
8 Banded Good Morning
1 Power Clean+2 Front Squats+Push Jerk (10×4 (1+2+1))
Every 1:30 For 15 Minutes (10 Sets)
Note heaviest weight completed in complex. Change the number of sets that you completed that weight with.
30-20-10-20-30 Reps Of:
Slam Balls 30/20
Push Press 75/55
Think intensity when it comes to this workout. The shoulders are going to get fired up. The light weight allows you to perform larger sets at a faster pace. Feel the burn.