Main – CrossFit
Metcon
1000m Row (Time)
Max Effort 1000m Row
Weightlifting
Bench Press (3 x Max Reps @ Bodweight )
Take 3 attempts at max reps of bench at your bodyweight. Record best round/reps.
Metcon
Metcon (Time)
50 Box Jumps 20″
40 KB Swings (53/35#)
30 K2E
20 one-arm KB snatch (10ea arm)
10 Pistols (5ea leg)
