2021-01-06 Fitness Option:AMRAP in



Fitness Option:
AMRAP in 12mins
12 Hand Release Push Up
14 Cal Row
16 DB Floor Press
18 Cal Bike


Fitness Option:
Bench Press
4-4-4


Finisher:
3 Rounds NOT For Time
20 Swimmer Sit Ups
15 Side Plank Pulses (Per side)
20 Hollow Rocks
15 Side Plank Pulses (Per side)


Bench at Percentage of 1RM
5 reps at 80%
4 reps at 85%
3 reps at 90%
2 reps at 95%



Find a 1RM Bench Press
- 20 minutes max

Accessories
Complete in any way (for Time)
100 Banded Pull Aparts
100 Band Lat Pull Downs


3x 3min AMRAPs
1.5km C2 Bike
Max Air Squats in remaining time.
Rest 1minutes between AMRAP’s

*Wear a weight vest if needed*

Google CrossFit News

  • In March when the open came around I couldn’t do more than two double unders in a row which kind of bummed me out but I’ve been working on it and started making progress! I also don’t know what’s happening in the back haha.

    In March when the open came around I couldn’t do more than two double unders in a row which kind of bummed me out but I’ve been working on it and started making progress! I also don’t know what’s happening in the back haha.

    Read more...
  • Finally hit that 135lb snatch. Hit 140 right after this.

    Finally hit that 135lb snatch. Hit 140 right after this.

    Read more...
  • Crossfit program hosts fitness class to empower and elevate women in the Ozarks - KY3

    Read more...
  • 70kg clean today for a 5kg PB!

    70kg clean today for a 5kg PB!

    Read more...
  • CrossFit Winter Park Gifts Memberships to Female Sex Trafficking Survivors - Morning Chalk Up

    Read more...
  • Self-Promotion Saturday - 17 Apr 2021

    Read more...
  • Give CrossFit a Big Win for Introducing Quarterfinals, say Athletes, Coaches, and Gym Owners - Morning Chalk Up

    Read more...
  • Victory Friday - 16 Apr 2021

    Read more...
  • Vandenberg CrossFit group a product of resilience and commitment to fitness - Santa Ynez Valley News

    Read more...