CrossFit WOD, April 9, 2018

April 9th

Weightlifting
Metcon (Weight)
"Shoulders like boulders" DLB shoulder complex: 10 reps of each.
BTN press
Shoulder press
High pull
Front raises

Metcon
Metcon (AMRAP – Rounds and Reps)
16min AMRAP:
8 Ring Dips
10 RKBS 70/53#
12 Burpees
Metcon (AMRAP – Rounds and Reps)
16min AMRAP:
8 Push ups
10 RKBS 53/35#
12 Burpees

Cash Out
Metcon
2 rounds: Push up 5 complex alt with 20 PVC strict press