Saturday: September 19, 2015 | CrossFit Ocean Isle Beach

A. Take 20 minutes to build to today�s 1-RM Strict Shoulder Press
Note weight achieved, and whether it is a PR.

B. For time:
Row 2000 Meters
30 Shoulder to Overhead (135/95 lbs)
60 Pull-Ups
Rest until the running clock reaches 20:00, and then�

C. For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lbs)
40 Pull-Ups
Rest until the running clock reaches 30:00, and then�

D. Complete as many rounds and reps as possible in 10 minutes of:
135/95 lb Overhead Walking Lunges x 20 Meters
(Muscle-Up + 3/2 Ring Dips) x 3 reps

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today�s primary session.)
60-Minute Hike � get outdoors and participate in a low intensity activity that allows you to enjoy friends and nature.

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