10/10/2017

Supra CrossFit – CrossFit

Warm up 2 (No Measure)

10 Strict Press w/ empty bar

10 Push Ups

10 Sit Ups

10 Back Ext

Row 250m

Shoulder Press (3-3-3-3-3+)

3 reps every other min @ 85% or 5# more for every rep over 5 last time.

Last set max reps.

Metcon (Time)

21-18-15-12-9-6

Pull Ups

Push Press 95/55#