Main – CrossFit
1: Coach Led Warmup (No Measure)
2: Seated Strict Press
Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench
EMO3M for 15 minutes (five sets)
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
3: Metcon (AMRAP – Rounds and Reps)
Against a 7-minute running clock, complete:
500 Meter Row
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As many rounds and reps as possible of:
5 Single Arm KB Press each arm (53/35 lbs)
10 Box Jump-Overs 24/20