Main – CrossFit
Bowling (No Measure)
3 Rounds
Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.
Bench Press (Three sets of 6-8)
Dynamic Push-ups (Three sets of 4-6)
Do a standard push up and explode on the way up. Try to drive your hands off the ground. Then progress to pushing up off the ground and landing with your hands on bumper plates. Add plates to see how high you can get.
Metcon (AMRAP – Reps)
Against a two-minute running clock, complete the following:
400 Meter Run
Pull-Ups x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets.