Laveen CrossFit – CrossFit

Strength: Get nice an heavy on this one, doable but heavy. Once you pick a weight, stick with it. No adding or subtracting.
Metcon: The wod needs to be a continuous pace or you will not finish in the time cap. Make that your main focus.


Shoulder Press (6×3(choose weight across)every 1:15)


Metcon (Time)

For Time- 18min cap

Buy in 500m run

50 ab mat sit ups

50 air squats

50 k.b swings (53/44)

50 air squats

50 ab mat sit ups

cash out: 500m run