Main – CrossFit

Weightlifting

Shoulder Press (EMOM 10min: 2 Strict Press )

Coaches please make sure athletes are not using their legs.
Pick a weight you can do all 10×2.
Most likely you will be around 75%

Metcon

Metcon (AMRAP – Rounds)

Every Minute, On the Minute, for as long as possible, complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

NOTE: RX pull-ups have to be from a dead hang. Feet can’t be touching the ground and finish with chin over the bar.

Scaled: 5 reps of everything.
For scaled pull-ups you can do ring rows so the transition is faster.