South Tulsa's Premier CrossFit
As many rounds and reps as possible in 20:00 of the following:
12/10 Calories rowed
9 Wall ball shots (20/14)@(10/9′)
1 Barbell complex* (155/103)
For score
*Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead. Entire complex is worth 6 points for scoring purposes. Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC. The S2OH can be connected to the second HPC. But MUST finish in the fully locked out position.
Shoulder Press
Every 2-minutes, on the minute, perform the following sets:
9@25% of your 1-rm shoulder press
8@35%
7@45%
6@55%
5@65%
3@75%
Max reps @80%
For max reps and quality
Post results and experiences to comments
