A1. Shoulder Press @3010 X 5 reps X 3 sets (do 1 set then go to pull up bar)
A2. Negative Pull Ups @40×1- use a partner if needed (advanced do weighted negatives)
B. Split Squats @3010 X 10 reps X 3 sets
Met con:
5 Rounds
10 Thrusters 95/65
100m run
10 Burpees
1 Min Rest
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First ever CrossFit Olympic Cert with an all female staff. The man in the pic just wanted his picture taken with all the girls!