Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 min/ side Butcher block stretch

1 min Scorpion stretch

Then

2 rounds

10 barbell thrusters

10 kip swings

Weightlifting

Shoulder Press (3 rep max)

10 minutes to establish a 3 rep max strict press

Accessory Work

Push press

10 minutes to work through

3 Rounds

10 push press

10 Strict Pull ups

Use your 3 rep max strict press weight

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

5 push jerk

10 Burpees
Use your 3 rep max strict press weight