Group warm up
Extra emphasis on shoulder and rotator cuff
Strength (15 min)
Bench press
3-3-3-3-3
Looking for a 3 rep max
Metcon
Class will divide into 3 groups
Each group will start at a different station
(Group assignments are Coach's choice)
Station 1
8 min emom
150 Meter row
1 min break
Station 2
8 min emom
4 burpee box jumps
1 min break
Station 3
8 min emom
5 candlestick plate get ups 45/25
Compare to http://www.crossfitsuccess.com/2015/01/friday-wod-20-emom.html
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