Main – CrossFit
1: Jumping warm up (No Measure)
25 Jumping jacks
High knees
Butt kickers
Karaoke
3 min jump rope practice
2: Bench Press
5-4-3-2-1
5 @ 75% 1RM
4 @ 80%
3 @ 85%
2 @ 90%
1 @ 100%
1 @ 100+
Work up to your first set of five with at least three warm up sets.
3: Metcon (AMRAP – Rounds)
Every minute, on the minute, for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – Power Cleans x 5 reps 135/95 (Rx+ 165/115)
If you fail to complete the number of reps required in the minute, take the next minute off and pick up with the sequence in the next minute.