CrossFit – Wed, Dec 17

Warm-up

10 Alt Scorpion

XO Sym Plyo

3 Rounds

200 M Run

8 ring rows

6 Shoulder Press 45/35

Shoulder Press (3@80%, #285%, max @ 90%)
Metcon (Checkmark)

4 Rounds

400 M Run

12 S2OH 95/65 (rx+ 135/95)

12 Pendlay Rows

18 Min Cap

Cooldown

Calf

3 POS scorpion

Prone Shoulder