Just over 3 weeks till Christmas which means only a few weeks till our last CrossFit Total of the year! Our midlines have been strengthened over the last 8 weeks and now our shoulder press needs to be developed. After the strength we get after a nice chipper which will leave you gassing for more..;-)
Strength
Back Squat 5 x 3 reps ( build to a heavy 5 RM )
Shoulder Press 5 x 5 reps ( build )
WOD
” Chips are Down “
60 Cal Row
50 Wall Ball
40 Deadlift (60/40)
30 Ring Dip
20 Front Squat (60/40)
10 Bar Muscle Up
CAP 18
Compare to : 12/4/2016