171 CrossFit – Mon, Nov 28

Warm-Up

AMRAP x 6 MINUTES :30 Bike @ Mod Hard6 Med Ball Deadlifts6 Med Ball Thrusters6 Med Ball Sit-Ups

Strength

Bench Press (5-5-5-5*)

*1+1/2 Bench Press Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press. (Score is Weight)

Workout

Part 1 (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES4-6-8-and so on…Cal BikeWall Balls (20/14)|(14/10) (Score is Rounds + Reps) -Rest 2:00 b/t Part 1 & Part 2-

Part 2 (Time)

FOR TIME50/40 Cal Bike50 Wall Balls (Score is Time) KG WB: (9/6)|(6/5)

November 28, 2022: 171 CrossFit – Mon, Nov 28

Crossfit 171