Main – CROSSFIT
Bench Press (65% x 5, 75% x 5, 85% x max, 65% x max)
record reps @ 65%
Metcon (1 Rounds for calories)
-Rowing mechanics
-HSPU and pull-up progressions (2×5 each at moderately challenging level)
-2 sets of 60 second max calorie row with 5 minutes rest between each set. Work on mobility between sets.
Metcon (Time)
For time:
10.9.8.7.6.5.4.3.2.1-
Strict pull-ups
+
10 x 1-arm KB/DB power snatches (5 per arm) between each round
*Use hardest progression that you’re able to perform if unable to go strict.
rx+
strict pull up +53/35 kb or 50/35 db
