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CROSSFIT
STRENGTH:
Strict Press
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1 x1 @ 75%
1x1 @ 85%
1 Set of Max Reps @ 90%
*If you complete 4-5 Reps of your max set, increase your PR by 5#.
*If you complete 6+ reps for your max set, increase your strict press PR by 10#.
WOD:
For Time:
500m Row / 400m Run
30 Push-Ups
30 Sit-Ups
750m Row / 600m Run
20 Push-Ups
20 Sit-Ups
1,000m Row / 800m Run
10 Push-Ups
10 Sit-Ups
1,500M Row/ 1,200m Run
5 Push-Ups
5 Sit Ups
GOAL: 20:00 - 30:00
SCALING:
* Reduce volume as needed
PUSH UPS
-Knee
-Box
-Bands
COMP:
Do As Rx
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