Bench Day Bro

28 Dec Bench Day Bro

PSKC CrossFit – CrossFit

Weightlifting

Bench Press (4 x 4 @ 70%)

Between sets:

5 Strict Pull Ups

10 Push Ups

*Add weight if necessary*

Metcon

Metcon (AMRAP – Rounds and Reps)

3 x 4 min AMRAP

1 min rest b/t rounds

-Start next round where you ended, score is total rounds/reps at end

5 x T2B

10 x Pull Ups

15 x Wall Ball (20/14)

20 x Russian KB Swing (53/35)
Mod 1

5 x K2E

10 x Ring Rows

15 x WB (14/10)

20 x Russian KB Swing (44/26)

Mod 2

5 x Sit Ups

10 x Ring Rows

15 x Air Squat

20 x Russian KB Swing (35/18)