Wednesday

11
May

Wednesday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

3 Rounds (7:00 CAP)

100m Run @ Mod Pace

8 Scap Pull-Ups

10 Kip Swings

8 Empty Barbell Strict Press

10 Up-Downs

Strength

Push Press (3×5)

1×5 @ 75%

1×5 @ 80%

3×5 @ 85%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

50 Shoulder to Overhead (135/95)|(95/65)

75 Knees to Elbow

2000m Run

*Partition reps as needed and complete in any order.

**Example Suggested Breakdown…

5 ROUNDS

10 S2OH

15 K2E

400m Run

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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