09/18/2014

Main – CrossFit

Strength/Skill

MAKE-UP DAY

Shoulder Press (70 / 80 / 90 x3)

USE TRAINING MAX, NOT 1RM FOR NUMBERS
70% X3
80% X3
90% X3+

Metcon

Metcon (Time)

10-8-6-4-2
BENCH PRESS (135/85)
2-4-6-8-10
STRICT PULLUPS
*20 ABMATS AFTER EACH RND
10 BP – 2 PU – 8 BP – 4 PU