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Week 4, Day 1

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Downstate CrossFit – CrossFit

View Public Whiteboard

Shoulder Press – Deload

on a 40 min running clock

0 – 10:00

5 – 40%

5 – 50%

5 – 60%

Use 90% of 1RM as base

Metcon (AMRAP – Rounds and Reps)

16:00 – 23:00

12 OHS 75/55

8 T2B

Metcon (AMRAP – Reps)

27:00 – 34:00

2 Rounds – 1 min each

Bike – max cal

Strict PU – max rep

Row – max cal

Rest

Metcon (AMRAP – Reps)

36:00 – 40:00

Max Distance

Handstand Walk

or

Handstand Hold (no score)

5′ walk = 1 Rep