Main – CrossFit
Bench Press (5 Reps at 85% of Training Max)
Bench Press (3 Reps at 90% of Training Max)
Bench Press (1+ Reps at 95% of Training Max)
1 Snatch + 2 Overhead Squats (Build to a solid set. )
Hold your bottom position of each OHS for 2 seconds, yes this includes your snatch as well (3 two second holds).
Metcon (10 Rounds for time)
Row 250M x 10
Work : Rest 1:1
Goal is to maintain pace each row.