CrossFit – Wed, Sep 16
New Cycle
Warm Up (Checkmark)
6 EMOM
-6 Calorie Echo Bike
-12 Sit Ups
-6 Hang Power Cleans + 6 Push Press + 6 Deadlifts (Empty Barbell)
Bench Press (Weight)
5 Sets
Every 2:00 minutes
6 Wide Grip Bench Press 60-65%
8 Weighted Dips
METCON (Time)
For time:
21 Clean and Jerks 95/65 lbs
21 Calories Echo Bike
15 Clean and Jerks 135/95 lbs
15 Calories Echo Bike
9 Clean and Jerks 185/125 lbs
9 Calories Echo Bike
3 Clean and Jerks 225/175 lbs
3 Calories Echo Bike
Rx+:
135/185/225/275
95/125/175/215
Goal: 15 min
Time Cap: 20 min