Buy In: 8 reps band shoudler complex, band pull aparts, band no money drill. Barbell triceps smash. Tabata plate complex with 2.5 or 5# plates
Complete 5 progressively heavier sets of 5 reps Strict Shoulder Press,
then complete 5 progressively heavier sets of 3 reps Push Press,
then complete 5 sets of progressively heavier sets of 1 rep Jerk (split or push). Perform jerks from the floor, NOT THE RACK. Thanks!
Buy in: Tabata Downdog progression. Mobilize. Progressively load your squat to prepare for the workout.
For time complete 10,9,8,7,6,5,4,3,2,1 reps of:
Back Squat (bodyweight for men, 67% bodyweight for women)
Chest to ball push-ups
Buy in: Tabata double unders. Band shoulder complex. Mobilize.
copied and pasted from CrossFit.com:
Complete as many rounds in twenty minutes as you can of:
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Buy in: Perform a complete round. Mobilize.
In teams of up to 4-
8 toes to bar
10 Box Jumps
12 KB Swings
15 Wall Balls
24 minute AMRAP
When every teammate has completed all 5 exercises that counts as 1 round. You cannot leapfrog a teammate.