CrossFit WOD, June 7, 2018

The Pressbox

Warm-up
6:00 EMOM
1: Run 100 + 5 Broad Jumps
2: 5 Push-Ups + 5 Air Squats

Mobility
Couch Stretch :30 each side
Thread The Needle :30 each side
Repeat 1x

Weightlifting
20:00 Cap
Shoulder Press (3x3x3xAMRAP)
15 Min CAP
50%, 55%, 60%, 65%
Score last set reps AMRAP

Metcon
The Pressbox (Weight)
18:00 EMOM
1. Run 200
2. 9 Push Press 115/75#
3. 12 Box Jumps 24/20"

Rx+
Run 250
155//95#
30/24"

One movement per minute
1:00 run 2:00 PP, 3:00 box repeat 6x
Post weight and rx or rx+

Metcon
The Pressbox (scaled) (Weight)
18:00 EMOM
1. Run/Row 200
2. 9 Push Press 60% of 1RM
3. 12 Box Step-ups 20/16"

Scale weights or box to your ability