CrossFit WOD, April 23, 2018

Push, Jump n Swing

Warm-up
3 Rounds
5 Shoulder press empty bar
10 Box step ups
10 Push-ups

Mobility
:30 Thread the Needle
:30 Sampson Stretch
x2

Weightlifting
20:00 Cap
Back Squat (1-1-1-1-1)
85%, Take 10 Minutes to warm up to 85% then up to 2:00 per single including rest between

Metcon
Push, Jump N Swing (Time)
5 Rounds
10 Push Press 95/65
10 Box Jump 24/20
10 AKB 53/35#
Rx+ 115/75
70/53#