By Matt Posted On April 21, 2017 Categories : WOD

21/04/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Three rounds, at warm-up pace:

250m Row

1 Width Old Bear

1 Width Young Bear

Shoulder Press (5-5-3-3-3-Max)

5 @ 35%

5 @ 45%

3 @ 55%

5 @ 67.5%

3 @ 75%

Max Reps @ 82.5%

Shoulder Press (3 x 10 )

Perform 3 sets of 10 reps at 60% of your 1RM.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Front Racked Reverse Lunges (Alt)

12 Push Press

10 Bar-over Burpees

Rx = 60kg / 40kg