5/3/12

By Neil on May 2, 2012 in cross fit

Warm Up:

Tabata run 8/8

Xfit SWOD:

Week #3 Shoulder Press

Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) at 95%. 50%; 5 sets, 10 reps.

Pulls

Then…

AFAP (as fast as possible) 1000M row

Post weight and row time to comments.