Main – CrossFit
Shoulder Press (3×3 (heavy; stay at same weight))
Pull-ups (weighted if possible 3×3)
Metcon
Orienteering (Time)
3 rds for time
400m run
6 push jerk (115/85) (155/105lb)
20 KB swing (53/35) (70/44)
3 rds for time
400m run
6 push jerk (115/85) (155/105lb)
20 KB swing (53/35) (70/44)