Crossfit 12/01/19

Shoulder Press (Weight)
Build to a Heavy Set of 3
Metcon (AMRAP – Reps)
"Shoulder Pads"

Rx
Ascending Ladder for 8 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run

Scaled
Ascending Ladder for 8 Minutes:
3 Strict Presses (45/35), 100 Meter Run
6 Strict Presses (45/35), 100 Meter Run
9 Strict Presses (45/35), 100 Meter Run

– During "Shoulder Pads", the barbell will come from the floor
– The strict presses will continue to increase by 3 reps until the workout is finished
– The score is total reps completed after the 8 minutes