Boise CrossFit – CrossFit
Shoulder Press (EMOMx9, 3x(3-2-1))
Do one set of three reps on the first minute, one set of two reps on the second and a single rep on the third. Repeat two more times. Shoot for around 80% but use the heaviest weight you can without missing any reps.
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 6 minutes
15 Unbroken wallball shots, 20/14lb
Ball must come to the ground between ub sets, no catching bounces. 15 reps must be unbroken to count the round.