Main – CrossFit
Push/Pull (No Measure)
3RDS NOT FOR TIME
ROW 250m
15 push-ups
Shoulder Press (12 min to establish heavy triple)
plyo push-up (2*max)
Barbell Row (3*8)
games prep only – superset with band pull apart by 15-20
Metcon (Time)
3 RDS
15 S2O 165/105
15 pullups
DB Shrug (3*15)
games prep only