Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

20 Cals

10 Push-ups

10 Push-up plus

20 Shoulder taps (total)

20 Band pull-aparts (Over/Under)

Spend rest of time setting up bench and warming up

Bench Press (8×3 @ 75-80% of 1RM)

Take 25 minutes to work up to and perform 4 sets of 8 reps, resting ~2:00 between sets

Warm-up sets:

10-15 @ Barbell

5 @ 30%

5 @ 40%

3 @ 50%

2 @ 60%

1 @ 65%

1 @ 70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Bench press (115/75)

1 Rope climb

10 Renegade rows total (No push-up) (40/25)

Rx+: (135/85)

Fire breather: (155/95)(50/35)
*Rope climb scaling options:

-1 Rope walk-up (Shoulders must touch ground)

-5 Recline rows