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Warm-up:

Shoulder Cycle

 

Accessories:

10 minutes to complete superset:

4×3 Wall Walk
4×5 Weighted Pull-Ups

*movements can be scaled

 

Weightlifting:

Close-Grip Bench Press, 15 minutes to find your 1 rep max

 

Metcon:

5 rounds for time of:

50 yd Farmers carry (KB or DB)
10 KBS UB (KB you carried)

Rest 60s

**fast turnover on walk

 

*Not a member and wondering if CrossFit is for you? Come take a FREE trial class! Email [email protected] for details.*

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