Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Back Squat (Work up to a 1rm)

CrossFit Strength Bias WORK

Bench Press (WOrk up to a 1rm)

Dumbbell Bench Press (3 Drop Sets 6/max/max)

Do a heavy weight for 6 reps then drop weight and do a max rep set then drop weight and do it again.

Metcon

Metcon (Time)

50 Good Push ups (adv is clapping push ups)

50 Wall Balls

50 KB Swings

Adv: Clapping/30#/20# ball 32kg/24kg KB

Rx: 20/14 24/16

Scaled: Coach modified

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