MONDAY 200210
Bench Press, 3,3,3,3,3 repetitions (5 second tempo / 1 second hold)
Combined with,
Weighted Pull-up, 3,3,3,3,3 repetitions
Rest as needed then,
On a 3:00 clock,
Assault Bike, 10 calories
Burpees, 20 repetitions
Wallball Shots, 30 repetitions (20lb./ 14lb.)
Assault Bike, As Many Calories As Possible (score)
Note: Stay within a 5RM load on the Bench Press. Advanced athletes should add weight to their Pull-up. How many athletes can Rx the metabolic session and achieve 10 or more points?
Coach on a lecture tour, CrossFit Ethos, 2013 (can you spot Mark Divine?)
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Week At A Glance
- Tuesday
- CrossFit at 10:30AM
- Bag Class
- Yoga
- Wednesday
- Krav Maga
- Thursday
- CrossFit at 10:30AM
- Krav Maga
- Friday
- CrossFit Strength Class
- Saturday
- FREE Community Workout
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