08/13/2019

Weightlifting
https://www.crossfit.com/essentials/the-dumbbell-overhead-squat
Single-Arm DumbBell Overhead Squat (5-5-5-5-5)
Those are 5 reps per arm.
As heavy as you can possibly do WITH GOOD FORM.
Bench Press (3-3-3-3-3)

Metcon
5 attempts of Max Unbroken Reps of one of the following:
Single Unders : Max Unbroken (AMRAP – Reps)
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Triple Unders: Max Unbroken (AMRAP – Reps)