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08/21/2015

20
Aug

08/21/2015

Clinton Hill – CROSSFIT

QOD

If you could go only to one restaurant for the next five years, which would it be?

Video Link / Article

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Strength / Skill

Bench Press (70% x 3, 80% x 3, 90% x 3+)

**You Must get More than 3 reps on your final set.

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Unless you are new to the program and have not established your numbers yet please come to class with your numbers ready to go!

*The magic of this program happens in the LAST set, the failure set; so stay focused and push hard when the going gets tough.

WOD

Overall for time:

Metcon (Time)

3 ROUNDS:

5 Thrusters (115/75#)

5 Box Jump Overs (24/20″)

3 ROUNDS:

7 Thrusters (95/65#)

7 Box Jump Overs

3 ROUNDS:

9 Thrusters (75/55#)

9 Box Jump Overs
Sets should be unbroken!!! If you can’t go unbroken go lighter until you CAN go unbroken.

Bonus

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