MONDAY CROSSFIT 12/31/18
SPORT:
A. Bench Press (Find a 5RM, then AMRAP @ -30%)
B. Every 90 seconds, for 12 minutes (8 sets), complete:
6 burpees over the bar
6 push press, 95#/65#
6 front rack lunges, each leg
RX+
135#/95#
If you fail to complete any set with adequate rest, wait until the 2 minute mark and complete every 2 minutes.
GRIND:
A. Dumbbell Bench Press 4 x 8 (each side)
SINGLE ARM DB Bench PRESS
B. 5 rounds
6 Burpees
12 Kettlebell Lunges, (6 each leg)
18 Russian Kettlebell Swings
rest 30 seconds
Hold kb suitcase style. Alternate hands after every 6 reps.
