• Warm Up

3 Rounds, For Qualtiy

1:30 Row

7/7 KB Windmills

15 Banded Face Pulls

20 Plank Shoulder Taps

  • Primary CrossFit Strength

Bench press

15 min

Establish a 1rm bench press

*partner up*

  • CrossFit and Tone Metcon

Burnout

"Burnout"

10 Bench Press @ 185/125#, 84/57kg

400m run

20 Bench Press @ 155/105#, 70/48kg

400m run

30 Bench Press @ 135/95#, 61/43kg

400m run

40 Bench Press @ 95/65#, 43/30kg

400m run

(Can share with a partner if you want, both people must accumulate the total reps, or you can floor press with 4 sets of dumbbells)