Every 3:00 for 12:00
5 Push Press @ 80%
10 Bent Over Barbell Rows @ light/moderate load
I worked out with 95# for Push Press and 55# for Barbell Rows and the weights felt good.
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
I scaled to 95# barbell, but maintained a 24" box jump. I managed 3 rounds + 9 reps. Each round was taking around 3 minutes, with 1 minute spent on shoulder to overhead and deadlift and 2 minutes spent on box jumps. This was a good workout for me. I wanted something on the shorter time domain and the box jumps were higher than I usually train.
Strength was from Vintage CrossFit and metcon was from Main Site.
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