Announcements
THIS SATURDAY!!! Sign up for the In-House Comp. Registration closes WED. https://wod4orphans.eventbrite.com
CROSSFIT TRENCHES – CrossFit
Shoulder Complex
1 Shoulder Press + 3 Push Press + 5 Push Jerks
2 x 1 of (1 Shoulder Press + 3 Push Press + 5 Push Jerks) @ 65% of 1RM of Shoulder Press
Metcon (No Measure)
16min EMOM of:
50ft shuttle sprint and back max times in 1min at 80% effort. Whatever athletes get will be their baseline. Then…
Even: 50ft shuttle sprint to baseline number achieved
Odd: 10 S2OH 105/75 (no rack)
Rx: finish both movements within a minutes and prescribed weight