Shoulder Press Hump Day

CrossFit FTM – CrossFit

Warm-up

OverHead Warm Up (No Measure)

2 Rounds with Barbell

3 Shoulder Press

3 Push Press

3 Push Jerk

3 Split Jerk

Strength

Shoulder Press (7×2 @50% of 1rm Jerk)

sets OTC 1:30

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP

200m Run

18 KB Swings 53/35

Metcon (Time)

For time

9 Thrusters

1 Rope Climb

15 Thrusters

2 Rope Climbs

21 Thrusters

3 Rope Climbs

27 Thrusters

4 Rope Climbs

95/65 lbs