Bench Press Wednesday

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 1 (No Measure)

3 min Jump Rope

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Lunge and Twist

Forward Skips

Backward Skips

Carioca

Strength

Floor Press (5×3 Bench Press @80% of 1rm)

OTC 1:30

Metcon

Metcon (Time)

For Time (9-11 min cap)

3 Rounds

300 m Run

15 HSPU

10 Power Cleans 155/105 lbs

Bergeron Beep Test (AMRAP – Reps)

EMOM for as Long as Possible

7 Thrusters (75/55 lb)

7 Pull-Ups

7 Burpees
perform this triplet every minute on the minute. When you fail to complete all 21 reps within the minute, stop. Total number of reps competed = score.