010416 – CrossFit

Warm-up
General Warm-up
Shoulder Mobility
Movement Prep

Strength
Bench Press
5 reps @60%
5 reps @70%
5+ reps @80%

Go to form failure

Conditioning
Every Minute on the Minute for 15 Minutes:
Min 1: 10 Toes to Bar
Min 2: 10 Ring Push-ups
Min 3: 10 Renegade Rows (30/20)

For each movement, pick a number of reps that is sustainable for all 5 rounds.