Main – CrossFit

Warm-up

Dynamic Warm-up (No Measure)

Down and back a number of times with various stretches and exercises

Pressing (No Measure)

3 sets of 5; press, push press and push jerk with bar only

Weightlifting

A1: Shoulder Press (3 sets of 2)

A2: Push Press (3 sets of 3)

B: Weighted Step-ups (4 sets of 12, front rack)

Metcon

Metcon (AMRAP – Rounds)

12 min EMOM
3 HSPU
10 air squats
2 power snatch (135/95#)