Wednesday

By: 0

CrossFit RDU – CrossFit

Weightlifting

Shoulder Press (5×3 75-85%)

Metcon (AMRAP – Reps)

Pull-up technique

Then

3rds

15 thrusters 65/45

15 pull-ups

If complete in 4:00 you go to 8:00. If 6rds complete by 8:00 then your cap is 12:00. Continue until you can not finish under your time cap.

Score = total reps