Verdant CrossFit, Verdant CrossFit North – CrossFit
Seated Shoulder Press (3 3 3 3 3 3)
use a barbell. sit on a bench. do a shoulder press.
use a barbell. sit on a bench. do a shoulder press.
do 6 sets of 3 building. this will be harder than you expect. aiming for a heavy 3 rep
Floor Press (x x x x x x)
use SB
max set after each seated shoulder press
record total presses
WoD: Metcon (Time)
21-15-9 reps for time of:
Dumbbell hang squat cleans
Handstand push-ups
♀ 35-lb. DBs ♂ 50-lb. DBs
RX+ = 70/50, SHSPU
DBs go on outside of feet. 1 head touches ground.