Thursday 11.15.18 - CrossFit

A. Shoulder Press 5 x 3

Within 10 minutes:
Shoulder Press
– 5 sets of 3 reps
Rest as needed

B. Push Press 3 x 5

Within 6 minutes:
Push Press
– 3 sets of 5 reps
Rest as needed
The barbell must be taken from the floor

C. 30 minute EMOM of Running, Push Presses, and Assault Bike

Every 3 minute for 30 minutes (5 rounds):
Minutes 1 – 3
– Run 400 meters
– 5 Push Presses @ 75/47.5 kg
– Max Calories of Assault Bike
Minutes 4 – 6
– Rest for 2 minutes

5 sets on a 3 minute timer:
Run 400m
5 Push Press (75/47.5kg)
Max Effort AB (cals) in remaining time
Rest 2 minutes in betwen rounds View on WodUp

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