April 18, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Weightlifting
Shoulder Press (5-5-5-5-5+)
Using a rack, work up in weight each set of STRICT shoulder press. On the fifth and final set, at around 80% of your 1-rep-max strict press, go for max reps.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 MIN AMRAP:
-15 Calorie Row
-12 Push-press (95/65#)
-9 Toes-to-bar
Barbell for push-press starts on the ground.