Wednesday WOD

WEDNESDAY CROSSFIT 01/13/16

A. BENCH PRESS

80% x 4 reps
85% x 3 reps
90% x 2 reps
85% x AMAP

B.EMOM x 12 minutes

min 1 – strict pull-ups x :30
min 2 – push-ups x :30
min 3- kb lunges x :30 53#/35#

Hold 1 kettlebell or dumbbell in each hand. Hold any way you like.

C. In teams of 4, alternating every :30 for 10 minutes:

max calorie Assault bike