Gym – CrossFit

“I have fought the good fight, I have finished the race, I have kept the faith.”
– 2 Timothy 4:7

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Warm-up (No Measure)

Warm-up: 10 min cap

Bench Press (5RM)

Take 20 minutes to establish a 5RM bench press.

Metcon (Time)

For time: 20 min cap

10 Push-ups

10 Pull-ups

Max Thrusters (95/65)

Repeat until you have completed 100 thrusters
Rx+: (115/75)

Fire Breather: (135/95)

Metcon (Time)

“At home” wod

4 Rounds for time

10 Push-ups

10 Bent over rows*

25 Air squats**
*Possible ideas: Milk jugs

**Try to hold a weighted item in the front rack (Goblet). Possible idea: Loaded backpack