*Max week! If you aren’t feeling a max, go for a heavy single. If you miss a lift this week, you will have the opportunity to make it up on Friday. Keep track of your numbers, as we will be using these for the upcoming strength cycle!
WARMUP
10 min AMRAP
1 min cardio
10 light DB Press
5 KBS
5 Box Step/Jumps
5 Scap Retractions
3 Kip Swings
1 Pull-up/BMU
STRENGTH
Take 15 min to establish
1 Rep Max Strict Press
WOD
30 RFT
5 American KB Swings (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
3 Box Jumps (Rx+ 30/24) (Rx 24/20) (Fit plates)
1 Chest to Bar Pull-up (Rx+ Bar Muscle Up) (Fit: Pull-ups – use a band if needed)
Strict Cap: 35 min
OPTIONAL POST WOD
1 min Hollow Hold
1 min Wall Sit
1 min Plank
CrossFit Reserve 