Thursday

CrossFit

Strength

Exercise: Bench Press/lbs
Reps: 7 x 3
Comment: Superset 7 x 3 block press w/ 1 legless rope climb (modify with foothold)
– 15 minute cap
– If finish 7 complete sets use rest of time to keep completing sets amrap style

Metcon

For time
Row 1000m
then
5 rounds
15 Ball slams 30/20
9 Box jumps 30/24″

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs