DSC_2115

A. Behind the neck Press or Press– 4 sets of 8; if you completed all reps you may add 5#, if no, stay at the same weight. If you are new to CrossFit you will complete 4 sets of 8 presses; go by feel. Share bars.
B. WOD
“Alpha”
Heavy Helen
3 Rounds
Run 400
21 KBS@70/53
12 Strict Chest to bar Chin-Ups

“Bravo”
Helen
3 Rounds
Run 400
21 KBS@53/35
12 Pull-Ups

“Charlie”
3 Rounds
Run 400
21 KBS@35/25
12 Pull-ups with bands

“Delta”
AMRAP 12
Run 200 Meters
15 KBS
9 Ring Rows