06/11/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (Weight)

Bench Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%

Conditioning

C: Metcon (Time)

EMOM for 12 Mins

5 Man Makers 35/20

Buy Out 100 ABMAT Sit Ups

Extra Work

D: Double Unders (100 Reps )

No Singles Allowed!!!!!!!!