Wednesday

Battleground, Norwalk – Level 1

Weightlifting

Squat Clean and Jerk (4×4 at 65% from floor)

CrossFit Strength Bias WORK

Do not do the metcon today

Bench Press (5×2 -3 at 85% )

Dumbbell Bench Press (4×12 Dumbbell/KB Bench )

Metcon

Metcon (Time)

400m Run 10 Ground to overhead 10 Burpee Pullups 300m Run 8 Ground to Overhead 8 Burpee Pullups 200m Run 6 Ground to Overhead 6 Burpee Pullups 100m 4 Ground to Overhead 4 Burpee pullups

Adv: 185/115

Rx: 135/95

Sc 95/65 or less

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