CrossFit

Strength/Skill

Thrusters 3×5 @ 50% (cycled)

* If athletes do not know their 1 RM thruster, run the spreadsheet utilizing their 3 RM from a couple of weeks ago.

W.O.D.

AMRAP 16 minutes

10 Single Arm Dumbbell Shoulder to Overhead 50/35 (5 each arm)

20 Single Arm DB Overhead Walking Lunges 50/35 (10 each arm)

30 Dumbbell Power Cleans 50/35 (15 each arm)