CrossFit - Shifted Fitness & Performance

CrossFit

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100 Meter Run

10 V-Ups

8 Air Squats

6 Push Press w/ empty barbell

4 Squats w/ empty barbell

Strength

Back Squat (20 Minutes to Build to 2-RM)

Metcon

GIVE (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3,6,9,12…

Toe to Bar

Thruster (95/65)|(65/45)

Box Jump (24/20)
Here is how to score….

If you finished on the round of 15s with 5 reps into your round of 18s, your score will be 15+5

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