Friday

Main – CrossFit

Bench Press (5×5)

new set every 2 min
work up to a heavy set of 5

Warm-up (No Measure)

Reminder we have the Crossfit Mobility Seminar on Saturday December 7th and will be closed for the seminar.

Bent Over Row (3×7)

new set every 2 min
stay strict with form

Metcon (Time)

For Time:
10 Power Cleans (body weight or 75% of 1 rep max power clean)
20 Push Ups
9 Power Cleans
19 Push Ups
8 Power Cleans
18 Push Ups
……1 Power Clean and 11 Push Ups

Cool down

50 ab mat sit-ups

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