CrossFit – Wed, Apr 15
Warm Up (Checkmark)
9 EMOM
-6/6 Lunges
-12 Push Ups
-12 Inchworms
Bench Press (Weight)
Every 1:30 minutes:
Set 1- 3 reps @65% Bench Press
Set 2- 2 reps @75% Bench Press
Set 3- 2 reps @75% Bench Press
Set 4- 1 reps @80% Bench Press
Set 5- 1 reps @85% Bench Press
Set 6- 1 reps @90% Bench Press
METCON (2 Rounds for reps)
10 AMRAP
500m Row
5x (3 Toes to Ring + 1 Muscle Ups )
Rest 2 min
10 AMRAP
500m Row
5x (1 Wall Walk + 3 Wall facing Hand Stand Push up)
Sc:
Toes to Bar and Bar Muscle ups
Wall walk and Hand Stand Hold 20 seconds
Sc+:
Toes to Rings and Ring Pull up or Ring Swing
Wall Walk half way and 3 push ups
Just score last Weight