WARMUP
10 min AMRAP
1 min cardio
3 inchworms w/ push-up
5 KB Deadlift (light)
5 KBS
5 KB Goblet Squats
Then…
3 min lacrosse ball / foam roll
STRENGTH
5 sets of:
1 Strict Press + 3 Push Press + 5 Push Jerk
From the rack. Build in weight. Try to get up to 90% of your 1RM strict Press.
WOD
Every 2:00 x 10 Rounds:
25 Russian KB Swings 53/35 35/25
Max Cal Bike
**Score is total cals on the bike. If you choose to row, note it on the board.
OPTIONAL POST WOD
10 x 1 Rope climb
Rest as needed
CrossFit Reserve 