Week 3 Day 4

Posted: January 18, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

3 Rds NFT

2 Skin the Cats

2 Wall Walks

50Ft Bear Crawl

Bench Press (5@75% 3@85% 1+@95%)

Use your training max to calculate your percentages. Last set is an amrap, not til failure

5@75% 3@85% 1@95%

Barbell Row (4×10)

Supinated

Metcon (Time)

5 RFT

15 Dynamic Push Up to Plate

5 Power Clean @ 70% of 1RM

*use 45# plate for push ups

<20 min goal

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