CrossFit McComb – CrossFit

Bench Press (3 reps with 21X1 tempo)

Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

Metcon (Time)

FIRM: 15 min time cap

each rep not completed in that time frame is one second added to the 15 minutes

5 rounds for time of:

12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

9 Burpee Box Jump-Overs (24″/20″)