Nancy 2015-07-15

July 14th, 2015
by:

FTX CrossFit –¬†Wednesday

Weightlifting

Top-Down KB Flys, 2×8

Bent Over Flys, 2×8

Shoulder Press (3 – 2 – 2 – 1 – 1 – 1)

65 – 75 – 85 – 90 – 95 – PR

If you are new or haven’t been lifting regularly do 3-5 sets of 5-8 reps each.

Metcon

Warm-up on the OHS.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
SEVENTY FIVE OHS!!! Make sure you excel at OHS if you are going to try to go Rx. If it is over 70% of your 1RM do NOT attempt it.