CrossFit – Wed, Apr 29
Warm Up (Checkmark)
9 EMOM
-6 Cal Row
-12 Lunges
-12 Barbell Good Mornings
Bench Press (Weight)
Every 1:00 minute:
Set 1- 3 reps @75% Bench Press
Set 2- 2 reps @85% Bench Press
Set 3- 1 reps @90% Bench Press
Set 4- 1 reps @95% Bench Press
Score last weight
METCON (Time)
For Time:
10 Rounds
2 Front Squats (155/95) lbs
4 Bar Facing Burpees
8 Box Jump Overs 24/20″
Accessory Work (Checkmark)
3 Sets
10-15 GHD’s Sit ups
:30 seconds Plank Hold
Bar starts on the ground, a squat clean is aloud.