Main – CrossFit

Warm-up

3 Rounds:
20 DU
10 Push ups
10 Ring Rows

Weightlifting

Bench Press (4×8; E2M; Build to a heavy set)

Metcon

Metcon (Time)

For Time:
30 Press 95/65#
500m Row
20 Push Press 115/80#
300M Row
10 Push Jerk 135/95#
100m Row