CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows

Metcon Rx/Scaled
Shoulder Press (2-2-2-2-2)
Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
95% or higher of 1RM.

More Likely load:
75% or higher of 1RM.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

After Party
Metcon (Time)
5 Rounds
9 Stone over shoulder (heavy)
15 Box jumps (24/20)

Optional Accessory Work
GHD Sit-ups (12-12-12-12)

Cool Down
Leg Wall Stretch
Hold 1-2 mins per side.

Calves & Foam Rolling

Cobra Stretch (abs)
1-2 mins.