Remember.... No Free Trials this week
For 3 rounds or 9:00 work through the following movements
- 20-10 Bench Press working to your first set of 50% of 1RM
Barbell Bench Press on a 3:00 loop
Percentages are based off your 1 Rep Max. If you do not know your 1 Rep Max, use the percentages as a guide on how heavy loading should be.
If you are new to CrossFit, your focus is on form and technique and not 1 Rep Max. Continue with 2-3 reps for those final sets instead.
- 8 reps @ 50%
- 6 @ 65%
- 4 @ 75%
Then on a 2:00 x 4 sets
- 2 @ 80%
22:00 As Many Rounds/Repetitions As Possible (AMRAP)
Dumbbell Overhead Lunge (Walking)
*You will go out to the 10m mark and then turn around and lunge back to the door