bryce
Bryce C. performing a shoulder press

Crossfit:
Back Squat
Work up to a Heavy Single

Then: for time
25-20-15-10-5
Kettle Bell Swings 24/16
Push Ups

Wilmington Weightlifting Club:

(A)
Snatch – heavy single
Then off that number… [90% x 1, 95% x 1, 100% x 1] x 2
Clean & Jerk – heavy single
Then off that number… [90% x 1, 95% x 1, 100% x 1] x 2
Clean Pull – 100% (of clean) x 2 x 5
Front Squat – heavy single
Then off that number… [90% x 1, 95% x 1, 100% x 1] x 2

(B)
Trap 3 Raise: 10-12 x 3
SLDL: 8-10 x 3
Reverse Hyper: 25 x 3

(C)
6 rounds…
Row 250m
Rest the time it took you to row