medballrun

Main – CrossFit

Warm-up

“Shankle Complex” (No Measure)

Complete 5 Rounds.
Start with an empty barbell and work up to 95#/65#

Deadlift
3 Shrugs
Hang Squat Clean
2 Jerks

Weightlifting

Push Press (20 min to establish 5 rep max.)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 10:00
10 Knees to Elbows
10 Push-ups
10 Ring Rows

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