CrossFit McComb – CrossFit

Bench Press (2 reps @ 21X1)

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

Bench Press x 2 reps @ 21X1

Use approximately 80% 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 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:

40 Double-Unders

20 Single-Arm Dumbbell Push Presses* (55/35 lbs)

10 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.