Gym – CrossFit

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Warm-up

Shoulder Press (1 x 3 @ 70%, 3 @ 80%, (3+) @ 90%)

15 min cap

Again, take 90% of your 1RM

Warm-up/working sets:

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

(3+) @ 90%

Metcon (Weight)

E3MOM 15

Every 3 mins for 15 mins:

10 Bench press (95/65)

300m run

Rx+: 115/75

Firebreather : (135/95)