Shogun Family, check out our new Shogun events page. We are hosting our first competition and potluck on Halloween day, October 31.
| Warm-Up | 10 Minutes | |
| Strength / Skill | Overhead Squat | |
| 20 minutes | Start with the Bar, then add weight to determine max unbroken set of 5 | |
| 7 – 7 – 6 – 6 – 5 – 5 | ||
| (maintain form over weight – the bar may | ||
| be your 5 rep max – or close to it) | ||
| AMRAP 15 minutes | ||
| 12 x Wall Ball (20# / 14#) | ||
| 9 x Kettle Bell Swings (53# / 35#) | ||
| 6 x Chest to Bar Pull Ups |
Shogun CrossFit 