CrossFit – Tue, Nov 12
Warm-up
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
12 Min Amrap
5 Pull Ups (strict)
5 Ring Dips
5 Shoulder press – 60% 1RM
YES – amrap, then Lift
3 POS scorpion
Prone Shoulder
Band Overhead
400 M Run
Partner Med Ball Throws
Runners Lunge
Samson
Inch Worm