CrossFit – Fri, Mar 20
Warm Up
Bench Press (9 Rounds for reps)
Every 1:30 minutes perform one set of:
Set 1- 5 Reps @50%
Set 2- 4 Reps @60%
Set 3- 3 Reps @70%
Set 4- 2 Resp @80%
Set 5- 1 Rep @90%
Set 6- 2 Resp @80%
Set 7- 3 Reps @70%
Set 8- 4 Reps @60%
Set 9- 5 Reps @50%
“Jackie gone bad” (Time)
For time:
1000m Row
100 Double Unders
10 Clusters 135/95 lbs
100 Double unders
1000m Row
Three sets of:
5 Cal Bike
5 Wall Squats
5/5 Turkish Get ups