Day 1 of CFBE

This whole session should only take 1 hour to complete don't lose intensity, make sure you do strength work before WOD the class starts   

A - 15 mins Mobility 

5 mins shoulder focus 

5 mins hip focus 

5 mins general 

B - 20 mins Work up to a heavy 3 rep press 

then 

Max press at 60/45

rest 1 min 

Max press 

rest 2 min 

Max press 

rest 2 min 

Max press 

Fon - 50/60/65/70/72.5/75

10,7,8,8 reps 

NB - This should take a max of 20 mins to complete, 

C - 20 min AMRAP 

15 T2B 

21 Deadlifts 60/45

D - 5 mins work 

30 sec hollow rock 

30 sec rest