Main – CrossFit
Warm-up
I AM CrossFit II (No Measure)
100M Run
10 Pull-ups
10 Squats
200M Run
10 Push-ups
10 Lunges (with Stretch)
400M Run
10 KBS
10 Wall Balls
Weightlifting
Shoulder Press (3 RM in Ten Minutes)
Shoulder Press (2 X 3 @ 90% of 3RM above)
Metcon
Interval Fran (AMRAP – Reps)
3 Rounds:
2 Minute AMRAP of Thrusters and Pull-ups (95#/65#)
2 Minute Rest
RX + = 105#/75# and Chest to bar
Cash Out
50 Toes to Bar or Knees to Elbows
Do these in sets of 5 or 10, but the best possible quality you can get.
Cool Down
Coaches Choice
