CrossFit WOD, December 21, 2020

21/21/2020

Shoulder Press (3 Rep Max)

Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 Open Prep-
Super-set Strict HSPU’s + Dumbbell Curls

Substitute Shoulder Press for Bench Press

Metcon (Time)

8 Rounds:
5 Pullups/CTB
10 Pushups
5 Pullups/CTB
30 Double/Single-unders