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Warm up: CrossFit Warmup x 3, at the end of each CFWU round complete 10 leg swings each and 10 pass thrus
Pre-mobility: Overhead rib mob

Health and Fitness
A. Four sets of:
A1. Shoulder Press x 6-8 reps, Rest 45 seconds
A2. Pull-Ups x 6-8 reps, Rest 45 seconds

B. Three rounds for time of:
Shoulder to Overhead x 20 reps (95/65)
Row 500 Meters

Classic:
A. Four sets of:
A1. Shoulder Press x 1-3 reps Suggested loading – 75%, 80%, 85%, 90%, 90+ (if your day is going great and you feel good, attempt a heavy single, if not, work up to a challenging set of 3) , Rest 90 seconds
A2. Weighted Pull-Up x 4-6 reps. Rest 90 seconds

B. Three rounds for time of:
Shoulder to Overhead x 20 reps (95/65)
Row 500 Meters

D. Mobility = Lacrosse ball smash shoulders