Warm-up
400m run
Then 3 rounds for quality
8 Push-ups
4 Strict Pull-ups
2 Strict Hand stands
Strength:
Strict Press 4 sets of 3
Push Press 3 sets of 5
Push Jerk 2 sets of 7
Athletes pick loads to focus on form.
Metcon:
2000m Row
10 KBS every minute until you complete the row.
Shogun CrossFit 