CrossFit Black Box – CrossFit
Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1 Not for time (NFT)
Strict Shoulder Press
Bent Over Barbell Rows
*Choose a weight that you can do for 10 reps unbroken on each particular movement and do not change that weight for the entirety of the workout. Try to stick to 1 min or less between sets.