WARMUP
12 min AMRAP
1 min cardio
5 Lying Legs Swings
5 Lying Leg Crossovers
5 Rollover V-sit
5 Halos
5 Plate Thrusters
5 Box Steps
3 Box Jumps
STRENGTH
Bench Press
2-2-1-1 @ 80-90-95-100%
*Base that 100% on how you feel today! Have a spotter if wanted. If you aren’t feeling it today, do 80-85-90-95%
Bent Rows
4×10
WOD
50-40-30-20-10
Wallballs 20/14
Russian KB Swings 53/35
OPTIONAL POST WOD
3 Rounds for Quality
20 Plank Shoulder Taps
15 Banded Face Pulls
10 Straight Arm Banded Pulldowns
5 IYT
CrossFit Reserve 