CrossFit – Thu, May 22
Warm-up
Warm up
Band Warmup
-into-
3 Rounds
30 Jumping Jacks
10 Russian Kettlebell Swings
5 Bench Press (empty bar)
SWOD
Bench Press (Weight)
WOD
Metcon
15 EMOM (40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (53/35)
Minute 2: Box Step Ups (24/20)
Minute 3: Burpees
*No score
WEEK 9
10:00 Running Clock
Max Rep Bench Press (increase weight from last week)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above