Wednesday

Warm up (10)

400m run

3 rounds

5 scap push up + push up

10 plate Ground to Overhead (45/25)

10 scorpion twist

10 PVC pass Thoughs

Then another

400 m run

CrossFit Total #2

15min to establish 1 rep max Clean

15 min to establish 1 rep max Bench

15 min to establish 1 rep max Overhead Squat

Athletes note:

Make sure you are making good jumps with weight, not small ones when it is super easy for you. Small jumps are for only when you get to about 90-95% of your original max.