Buy In: Band Freestyle for pecs/shoulders. 12 Reps PVC Shoulder Complex, GHD Sit ups, KB Rows, Band face pulls.
Bench Press 3 sets of 8 reps. Straight sets as heavy as possible resting approximately 90 seconds between sets.
then- do this outside if possible, cause hey its nice out.
copied and pasted from CrossFit.com:
Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
Post rounds completed to comments.