Main – CrossFit
Shoulder Press (Same weight each set)
Pull-ups (3×5 (add weight or least band tension;; strict))
Metcon
Lanyard (Time)
3 rds for time
21 cal row
15 KB swing (53/35) (70/44)
9 shoulder to OH (115/85) (155/105lb)
15 min cap
3 rds for time
21 cal row
15 KB swing (53/35) (70/44)
9 shoulder to OH (115/85) (155/105lb)
15 min cap