Wednesday - CrossFit

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06/08/2016

Push Press (1RM)

15 min to smash a PR.

Remember, its all in the hips.

Metcon (Weight)

EMOM 8:
3 Strict Press @ 50% of what you just Push Pressed.

Metcon (AMRAP - Rounds)

"Burpee Beep Test"

EMOM til you cant:
1 25'Shuttle Run
Ascending Burpee

Ex.

Min 1: 25' Run/1 Burpee
Min 2: 25' Run/2 Burpees
Min 3: 25' Run/3 Burpees
etc.

Post-Class Accessory

3x10 Pendlay Row
3x5 Weighted Dip

Dan Shrum