CrossFit Shelby – NC45

Warm-up

Warm-up (No Measure)

FOR TIME (6 MINUTE CAP)

200m Run

20 Lunges

15 Wall Ball Front Squats

15 V-ups

15 Wall Ball Push Press

15 Wall Ball G2OH

Strength

Front Squat (2RM)

ON A 12:00 RUNNING CLOCK…

Build to 2RM Front Squat

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

6 Front Squats (115/75)|(95/65)

6 Wall Balls (20/14)|(14/10)

6 Toes to Bar

-:30 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)