CrossFit – Wed, Sep 30
Warm Up (Checkmark)
6 EMOM
-8 Calories Echo Bike
-12 Push Ups
-14 Kettlebell Swings
Bench Press (Weight)
5 Sets
Every 2:00 minutes
8 Close Grip Bench Press (Heavy)
8 Barbell Skull Crushers
METCON (Time)
Service Cup Workout 3
Part A
On a 15-minute clock, for time:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
One shuttle run is 25 feet down and 25 feet back.
♀ 95-lb barbell
♂ 135-lb barbell
Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk
-Score weight in comments