Thursday - CrossFit

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Coach's Warm Up/Mobility

Strict Press, Push Press, Push Jerk (1RM, 2RM, 3RM)

3x1RM Strict Press
3x2RM Push Press
3x3RM Push Jerk

Write each of the final lifts in the comments.

Metcon (Time)

With a Partner:
Chip away at:

200 Cal Row/AD

While Partner A is Rowing/Biking, Partner B is doing:

3 Rounds:
5 T2B
5 Burpee Box Jumps

When Partner B finishes, partners will switch.

Once 200 Cals are completed:

1000m Run

For Time.


Post-Class Accessory

3x6-8 Strict/Weighted Pull Up/Negative
3x5RM Weighted Dip
3x10-12 DB Bench Press

Dan Shrum