CrossFit Return – WOD Shoulder Press (5,4,4,3,3) S/S 8 x DB ALT Floor Press E/A 30sec KB Front Rack Hold 6 x RDL E/L No weight Metcon (AMRAP – Rounds) 13min AMRAP 2 Rounds 12 KB Forward Lunges (24/16) 9 Unbroken Push Press (50/35) 6 Unbroken Toes to Bar/K2E/ Sit Ups rest 60 secs