Monday October 23, 2017

19
Jul
Written by admin

*CFT Standard Group Warm-up*

STRENGTH: Shoulder Press 5-3-1 (75%, 85%, 95% of 90% - 1 rep max)

WOD: 3 RFT ~ 7 Hang Power Cleans 20 Wall Balls (5 burpee penalty for each time the ball hits the floor or you rest during the wall balls)

Time ends when you are finished w/ burpees!

These are the rules at CrossFit Northern Ireland...  I like these rules!  (Hint, Hint!)

1970-01-01

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