CROSSFIT WOD:
Strength:
Tempo Bench Press (21×1)
5-5-5-5
Build to a Mod Heavy
1 Max Reps in :60 at a Light Moderate Load
Metcon:
15 EMOM:
12/10 Cal Bike *+1 cal each round
20 Ring Rows
:50 Max Push Press (75/55)(65/45)
Strength & Conditioning Class:
Bench Press
5 sets of 8 reps, Building to a Moderate Heavy Load
3 Sets of:
15 Hollow Banded Lat Pull downs
5 Kip Swings
15 DB Pullovers
Tabata 8 rounds of :20/:20 of:
1) Air Squats
2) Push Ups
3) Sit Ups