WARMUP
3x
1 min cardio
5 Push-up to Down Dog
5 Box Step Ups
3 Burpees
3 Box Jumps
STRENGTH
Bench Press
7 sets of 1 (rest 1-2 minutes between sets)
2 Options:
If you know your 1RM, take a few warmup sets, then start your first set at a heavy weight (85-95%) and keep that same weight for all 7 sets. Try to maintain a heavy weight!
OR:
If you do NOT know your 1RM, use those 7 sets to build and find a heavy single to use on our next strength cycle.
WOD
12 min AMRAP
250/200m Row (200m run if not snowing)
15 Burpees
10 Box Jumps 24/20
Rx+ w/ a weight vest
Fit: Jumps on stacked plates- try to jump today! Instead of scaling to steps (unless you have a knee issue!)
OPTIONAL POST WOD
800m Run w/ a weight vest
CrossFit Reserve 