CrossFit Shelby – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

8 Push-Ups

8 Step-Ups

8 Air Squats

Strength

Bench Press (4RM)

ON A 12:00 RUNNING CLOCK…

Build to 4RM Bench Press

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :45 Box Jumps (24/20)

MIN 2 – 200m Run

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 Fast DB Goblet Squats (35/25)|(25/20)

MIN 2 – 200m Run

(Score is Reps)