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A. Sots press – 3×3. Use a dowel or training bar if needed.

B. 4 sets at working weight of the following complex: 3 snatch push presses + 3 overhead squats. Try to increase your weight from last week.

C. “Karen” – This is a classic CrossFit workout, and it consists of:

150 wall balls for time.

Scale to 100 reps if you are new, or modify your weight. This workout has the potential for some pretty sore legs, so be smart about your choices.