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Week 3 Day 1

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Downstate CrossFit – CrossFit

View Public Whiteboard

Shoulder Press

on a 40:00 min running clock

0 – 10:00 – Shoulder Press

5 – 75%

3 – 85%

1+ – 95%

**using 90% of your 1RM as base

Metcon (AMRAP – Rounds and Reps)

17:00 – 32:00

10 Thrusters 75/55

25 DU

**1 Wall Walk EMOM

Metcon (AMRAP – Reps)

33:00 – 40:00

Run 800M

Max Sit ups