/var/www/html/wp-content/themes/Divi/single.php 6/13/2019-THURSDAY WORKOUT | South Seattle CrossFit

STRENGTH

Shoulder Work
a1. Standing Db Press X 10-12
a2. :30 Oh Hold On Last Rep
a3. :15-:30 Top Of Ring Dip Hold
x 4 Sets
*no Rest Between Reps
*2 Min Rest Bt Sets

METCON

EMOM X 18
1 = 3 Power Cleans + 3 Stoh (155/105)
2 = 15-20 Kb Swings (ub)
3 = :45 Side Plank Hold (switch side each round)