CrossFit Effects – CrossFit

CF: Metcon (Time)

3 Rounds

400m Run / 500m Row

15 Snatch 95lbs (Rx+ 135)

2 Rope Climbes

Extra: Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 DB Squat Clean Thrusters 50/35lbs

15 T2B

20 Push ups

CF: Bench Press (5-5-5-5-5)

Achieve 5 sets at 75-80 of 1RM