Boise CrossFit – CrossFit
Shoulder Press (3-2-1-3-2-1)
Loads should be something like
70/80/90%, 75-80/85-90/95-101+. First wave is setting yourself up for the second wave. Goal is to pr and you have one attempt at the 1RM so make it count!
Metcon (AMRAP – Rounds and Reps)
5 minute AMRAP
5 shoulder to overhead, 155/105lb
10 “pulls” on the rower
The 10 pulls is exactly what it sounds like. Any effort to pull the handle is one pull. Be sure to maximize your effort and power on every pull. No “sprint starts!”
Score rounds as how many times you finished all 5 sto. Score reps as total meters, stop rowing at time but any distance coasted after time is your final meter count.