CrossFit WOD, August 2, 2021

08/02/2021

Shoulder Press (5 Rep Max)

Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 6×5 @ 70% of 1RM
Opt. 3 5×5 Tempo 5 sec. on the descent @ 55% of 1RM
Opt. 4 Accessory Work

*Sub shoulder press for bench press

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:
5 Pushups/Ring-Dips
10 Pullups/CTB
15 Calorie row

Sub row for 12 calories on Bike or 200 m. run

Metcon (Time)

Optional Accessory Work:
3×10 Superset
DB Flies off of box+ Bent-over row 95/65