Friday

CrossFit 611 – IronFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

6 T Push-ups with :02 Pause in the T Position*

8 Barbell Strict Press

10 Lateral Jumps Over Bar

* T Push-up is a normal Push Up, finishing with one hand reaching toward the ceiling.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2111)

(Score is Weight)

Workout

Metcon (6 Rounds for reps)

EVERY 2:00 FOR 6 SETS

20/15 Cal Row

MAX Push Press (115/75)|(75/55)

-Rest :30 b/t Sets-

(Score is Reps)

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