Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

Shoulder Press (5,4,4,3,3,3,3)

Take 15 minutes to work up to a 3RM military press

Metcon (Time)

For time: 20 min cap

50 Pull-ups

Every 2 minutes perform 20 DU’s (40 Singles)

Rx+: 50 strict pull-ups

Fire breather: 100 Strict pull-ups

Accessory Work

If time permits complete the following..

4 sets:

10 Bent over DB row (moderate weight)

Max effort push-ups