CrossFit Ambush – CrossFit

Warm-up

5 minute coach led dynamic

1rm shoulder press (1-1-1-1-1)

10 minutes to find

Metcon (Time)

2 rounds for time of:

10 shoulder press, 55% of 1rm

15 ring rows

20 hollow rocks

25/18 cals bike

30 wall balls 20/14

rest 3 minutes and repeat
35 minute cap