May 26, 2017

CROSSFIT
Strength: Shoulder Press (5/3/1+)
*75/85/95% of 90% of 1 rep max shoulder press (add 5# to last max to figure percentages)
Conditioning: AMRAP x 15:00
PC/WB/DU
10 Power Cleans 135/95
20 Wall Balls
30 Double Unders

CROSSFIT 101
Conditioning: AMRAP x 3:00 x 3 Rounds
5 Toes to Bar
10 Box Jump Overs (24/20)
15 Slam Balls (40/25)
*Rest 3 Minutes Between AMRAPs
For “rest” between AMRAPs, you have 3 Minutes to perform 500m Row, 400m Run or 0.7 Assault Bike. Rest the remainder of the 3 minutes before starting a new AMRAP cycle.

Record reps for each cycle.