Part 1.  (15 minutes)

Shoulder Press 5 reps @ 75% of 1RM
Shoulder Press 3 reps @ 85% of 1RM
Shoulder Press 1+ rep @ 95% of 1RM

Rest as needed between sets.

Part 2.  (10 minutes)

For time:

Row, 750 m
30 Front Squats, 185/125 lbs

Rest 5 minutes


Part 3.  (2 minutes)

As many reps as possible in 2 mins of:

Standards: – drop to the ground however you like – your CHEST must touch the ground at the bottom – stand up however you want – jump and clap at the top (your feet MUST leave the ground and you MUST clap overhead) – it doesn’t matter how high you get off the ground, as long as the feet leave the ground – the jump must be upright (ie. torso vertical while in the air)

Last done: July 12 2012

Other News

Kettlebell Seminar  – Feb 23 2013  – Sign up!!!!  

The Swarm Pre-Games – March 2 2013. First ever in house CrossFit Comp at Swarm.  Click here for more details.

You guys need to sign up for these as soon as you can.