CrossFit Shelby – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS (6 MINUTE CAP)

100m Jog

5 Slam Ball Deadlifts + 5 Slam Ball Push Press*

5 DB Hang Power Cleans

25 Single-Unders**

*10 Slam Balls in 2nd Round

**25 Double-Unders in 2nd Round

Strength

Metcon (AMRAP – Reps)

4 SETS

1:00 Banded Curls

-:30 Rest-

1:00 Tricep Pull-Downs

-:30 Rest-

(Score is Reps)
*Post-Workout

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

50 Double Unders

400m Run

30 Slam Balls (20/10)

20 DB Hang Power Cleans (50/35)|(35/25)

(Score is Rounds + Reps)