Warm-up

Strength:

3 sets

1- Double Dumbbell Push Press x 10 reps + Isometric Overhead Hold for 30sec

2- Single Arm Dumbbell Row @2111 x 8 each arm

Conditioning:

CrossFit Semifinals Age Group Workout 1 (as a team)

Split meters and reps evenly. One barbell and bench per team.

No Rx today. Here are some of the weights for the age groups:

185/125, 135/95, 115/75

500m Row

30 Bench Press

1000m Row

20 Bench Press

2000m Row

10 Bench Press