CrossFit WOD, March 13, 2024

CrossFit – Wed, Mar 13

Warm Up

2 sets:
15 Banded Pull Aparts
15 Banded Chest Flys
3 sets
30-sec Air Bike (easy pace)
5 Bench Press (empty – build across sets)
5 seal pose/ down dog transitions

Bench Press (5×5)

5:00 EMOM:
5 Bench Press at 60% of 1RM

Metcon (Time)

Calorie Bike
Deficit Pushups (25/15#)

*Women’s cals: 24-20-14-10-5

*Target time: 12-14 minutes
*Time cap: 18 minutes

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