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3/1/17

28
Feb

3/1/17

CH, EW, WB – CROSSFIT

WOD

Strength
Every 4 min x4
Bench Press (4×3.3 @ 100-105% of 6RM from last week)
3.3 means 3 reps, rest for 20 sec, then 3 more reps.
1 Arm DB/KB Bench Supported Rows (4x12e heavier than last week)
Superset
Metcon (Time)
For Time:
Buy In: 20 Thrusters 95/65#
Then 3 rds:
10 Front Squats
10 Push Press
Then Cash Out:
20 Thrusters

Work must be completed in intervals of 40 sec ON/20 sec OFF.

QOD – Where is your favorite place to visit in the US outside of NYC?

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