07/17/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Metcon (Weight)

Bench Press

* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%

B2: Bent Over Row (4 x 12)

Conditioning

C: Metcon (Time)

5 Rounds

7 Hang Power Clean 155/105
9 Ring Dips
11 Bar Facing Burpee’s

Extra Work

D: Coaches Choice Mobility/Strech