FRIDAY 12.21.2018

FRIDAY 12.21.2018

STRONG

PERCENTAGES LISTED BELOW ARE CALCULATED FROM 85% OF YOUR 1RM

Back Squat 

5 @ 45
5 @ 57.5
5 @ 70
5 @ 82.5
5 @ 95
8 @ 70

Shoulder Press 

5 @ 45%
5 @ 57.5%
5 @ 70%
5 @ 82.5%
5 @ 95%

METCON-BURN

CrossFit Games Open 13.1

17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

SCALE AS NECESSARY, BUT Rx AS MUCH AS POSSIBLE