1910326

CrossFit McComb – CrossFit

Bench Press (heavy single – set 7)

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101+%

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

400 Meter Run

30 single DB step ups (50/35#)

400 Meter Run

30 ALT single DB Hang Clean and Jerks (50/35)

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