Thursday July 3 "Shoulder Press 1+"

Warm Up

Dynamic Warm-up

Skill

Shoulder Press

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 3 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1 @ 95%

Metcon

"KAREN"

150 Wallballs 

OR

"CrossFit Open 13.3" (must be able to rx)

AMRAP 12 or finish for time (may be capped)

150 Wallballs

90 Double Unders

30 Muscle-ups

*Take note of time when finishing the wallballs

*If doing it for time, take note how far you get after 12 mins