CrossFit – Tue, Nov 12

Warm-up

400 M Run

Partner Med Ball Throws

Runners Lunge

Samson

Inch Worm

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

5 Pull Ups (strict)

5 Ring Dips

5 Shoulder press – 60% 1RM

YES – amrap, then Lift

Bench Press (3×12 60% 1 RM)

Cooldown

3 POS scorpion

Prone Shoulder

Band Overhead