140727

Main – CrossFit

Metcon (Time)

TBA

Weightlifting

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)

Extra

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.

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