9.7.18 FRIDAY “NIGHT CRAWLER”

Strength:

Take 5mins to work up to a heavy 2rep Shoulder Press. Take 80% of that weight and use it for the following:

5min EMOM of:

4 Shoulder Press

Metcon:

19min AMRAP of:

30 Heavy Wall Balls…30/20…10/9

30 High Wall Balls…20/14…12/11

30 Wall Balls…20/14…10/9

70/50cal Ski

60 KB Swings…70/53

60/50cal Row

For Total Reps