CROSSFIT
SHOULDER PRESS
3×8@50%
3 sets
8 Strict press @50%
10 Box jumps 36/30″
Rest 2mins
TC: 10 min
Score: Weight
Scaling Options
Beginner
8 strict press @Light
10 Box Jumps*
*High but achievable
Intermediate
8 strict press @50%
6 Box jumps at 30/24″
Perform
As Written
METCON
5 rounds for time
20 KB swings (53/35)
400m Run / 800m Bike
TC: 20 min
Score: Time
Scaling Options
Beginner
20 RKBS swings @16/12 KG
200m Run / 400m Bike
Intermediate
10-15 KB swings @24/16 KG
400m Run / 800m Bike
Perform
As Written