Gym – CrossFit

Come to me, all you who are weary and burdened, and I will give you rest.
—Matthew 11:28

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Warm-up

Warm-up

AMRAP 10 minutes

1 pull up

3 push ups

5 air squats

10 band pull aparts

100m jog

Bench Press (10,5,3,1-1-1-1-1-1)

Bench Press (10,5,3,1-1-1-1-1)

10 reps w/ 55%

5 reps w/ 70%

3 reps with 80%

*6 sets of 1 rep with 90%

*NOT trying to establish a new 1 rm

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

*5 Strict Chin Ups

10 Alt DB Snatch

15 DB Goblet Lunges

Score is total strict pull ups completed in the 10 minutes. For the other movements choose a challenging weight but one that doesn’t break technique