12/30/2014

29
Dec

12/30/2014

CrossFit Outbreak – 12/30/2014

Strength

Shoulder Press (5 – 3 – 1+)

Warm up
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM

WOD (Time)

Max Effort 1000m Row

We did this last time on 11/19/14 You can compare numbers.

QOD – Do you volunteer?