CrossFit – Mon, Jul 20
Transition Week
Warm Up (Checkmark)
3 Sets
10 Push Ups
10 Dips on Bench
5 Burpees
50 Jump Ropes
Bench Press (AMRAP – Reps)
Density Test (Teams of 3)
Perform all rounds unbroken and with no rest in between rounds, as far as possible:
R1-5 Bench Press 45/35
R2-5 Bench Press 65/45
R3-5 Bench Press 85/55
R4-5 Bench Press 105/65
R5-5 Bench Press 125/75
R6-5 Bench Press 145/85
R7-5 Bench Press 125/75
R8-5 Bench Press 105/65
R9-5 Bench Press 85/55
R10-5 Bench Press 65/45
R11-5 Bench Press 45/35
Strict Pull Ups (Time)
For time:
50 Strict Pull Ups
Sc: Use a band
METCON (AMRAP – Reps)
25 Minute AMRAP
20 Wall Balls 20/14 lbs
20 Calorie Echo Bike
20 Strict Hand Stand Push Ups
20 Box Jump Overs 24/20″
20 Toes to Bar
Score what round you got to in comments.