Warm-up
400m run
Then 3 rounds for quality
8 Push-ups
4 Strict Pull-ups
2 Strict HSPU
Strength:
Bench Press
5 sets of 5
Work up to a heavy set
Metcon:
For time:
27-21-15-9
Row Calories
Thrusters 95/65 lb
Crossfit Games Open 15.5
Warm-up
400m run
Then 3 rounds for quality
8 Push-ups
4 Strict Pull-ups
2 Strict HSPU
Strength:
Bench Press
5 sets of 5
Work up to a heavy set
Metcon:
For time:
27-21-15-9
Row Calories
Thrusters 95/65 lb
Crossfit Games Open 15.5
Shogun CrossFit 