CrossFit Effects – CrossFit

CF: Shoulder Press (3-3-3-3-3)

Achieve a 3 rep max

CF: Clean and Jerk (3-2-2-1-1-1)

Achieve a 1 Rep Max

CF: Deadlift (1-1-1)

90-95% for 3 sets of 1

Extra: Metcon (Time)

15 Snatch 95lbs

20m Prowler 100kg

12 Snatch 135lbs

20m Prowler

9 Snatch 155lbs

20m Prowler

(Continue for Rx+)

6 Snatch 185lbs

20m Prowler

3 Snatch 225lbs

20m Prowler