CrossFit – Wed, Sep 23
Warm Up (Checkmark)
6 EMOM
-200m Row
-12 Push Ups
-6 Hang Power Cleans + 6 Push Press + 6 Deadlifts (Empty Barbell)
Bench Press (Weight)
5 Sets
Every 2:00 minutes
8 Dumbbell Bench Press (Heavy)
16 Triceps Banded Extensions
METCON (Time)
For time:
3 Rounds
500m Row
20 Strict Hand Stand Push Ups
10 Power Cleans
R1=135/95 lbs
R2=155/105 lbs
R3=175/115 lbs
Rx+:
185/205/225
115/125/135
Sc:
HSPU/Pike Push Ups
Goal: 15 min
Time Cap: 20 min