10 min AMRAP

Main – CrossFit

View Public Whiteboard

Warm-up

20 Burpees (No Measure)

Warm-up (No Measure)

3 rounds
5 Plyo Push-Ups
5 Slam Balls
5 Squat Jumps

Mobility

Warm-up (No Measure)

2 Rounds
10 Pass Thrus
10 Face Pulls

Banded Shoulder Stretch (No Measure)

Weightlifting

Push Press (5×7)

50% of 1 RM – Concentrate on unbroken sets.
Superset 7 Ring Rows after each set of pressing.

Metcon

10 min AMRAP (AMRAP – Rounds and Reps)

10 DL (135/95)
20 Push-Ups
30 DUs

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