Warm-up
PVC movements
Then 3 rounds of
10 empty bar press
10 plank jacks
30 jump jacks
Strength:
Strict Press
5 sets of 5
Challenging load
Metcon
For time
Row Sprints
32 Cal Row
Rest 1 Min
27 Cal Row
Rest 1 Min
21 Cal Row
Rest 1 Min
15 Cal Row
Rest 1 min
9 Cal Row
Shogun CrossFit 