20180116

CrossFit

Strength/Skill

10 Minutes to find a 1RM Push Press
Then 3x5-6 reps@70% of Today's Max

Conditioning
4 Rounds for total working time:

20 Box Jump Overs 24/20" 
12 HSPU
12 Pull-Ups (C2B)
rest 2:00
 

Fitness

3 Sets of:

8-10 Kneeling SA DB Press (L/R)
rest 45-60 seconds
5-7 Strict Pull-Ups (If no strict pull-ups use focus on the lowering, 31A1 tempo)
rest  45-60 seconds
15-20 Band Pull-aparts
rest 45-60 seconds

Conditioning

3 Rounds for Quality:

12-15 Push-ups @10X1
10-12 DB Bent over row@2112
14-16 O.H. Plate Reverse Lunges