Monday 11/13/17

admin WOD

CrossFit RSD – CrossFit

5/3/1 Bench Press Wendler Program

5 reps @ 50%

5 reps @ 60%

3 reps @ 75%

1x1x1 to find new 1RM

A-2: Metcon (AMRAP – Reps)

3-6-9-12-15-18…

Ring Dips

Burpees

Shoulder Press 95/65

12min Time Cap

Rx+ 115/75
Perform the above movements in blocks of 3. There is a 12 min time cap. Count total reps completed.

B-1: Metcon (Time)

4 Rounds

400m Run

10 Push Press 115/75

10 Burpee Bar Jump Over

10 Toes 2 Bar

Rx+ 145/95