Friday 1/31/2020

STRENGTH


Shoulder (Strict) Press

6 x 3 @ 80% (Use your CrossFit total 1 rep for these percentages!)

WOD

A new MICF benchmark workout:

“MICF’s ‘Death Row’ Variation”

EMOM 20

alternate between..

Min 1: Max Cal Row

Min 2: Max burpees

Score = Total reps