CrossFit WOD, September 4, 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 (3x3xAMRAP)
3×5 @ 50%
1×3 @ 70%
1×3 @ 80%
AMRAP @ 90%
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+