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.