Heavy dude,

IRIDIUM CrossFit – CrossFit

Shoulder Press (1-1-1-1-1)

https://youtu.be/Bnr1q9pWeTk

Metcon (AMRAP – Rounds and Reps)

Happy Birthday Coach $pencer

AMRAP 23 minutes:

1 muscle up ring or bar

2 HSPU

5 power cleans

10 deadlifts

20 Ruble KB swings

50 double unders

100 m sprint

Rx 95/135 & 1/1.5
Can you figure out the duel themes?