CrossFit 604 – CrossFit
Warm-up
(No Measure)
Junkyard dog
3 Rounds of:
Band pull-aparts & presses, alternating with scap pullups & beat swings
WOD A
Metcon (Weight)
Alternating E90SECS x 4 sets each:
1) 6 Shoulder press @ approx. 70% – shouldn’t be absolutely ME, there should always be another rep in the tank
2) 6 Tall box jumps – again, not going for ME, just higher than you will go in the WOD
WOD B
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
