3/20/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Bring your tank tops, its 5RM bench press day! For the WOD find a DB weight that will allow for unbroken sets… maybe 1 break in the later rounds.

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

10 Scap Push-ups

5/5 SA Ring Rows

10 Push-ups

5 Slam Balls

10 Slam Balls Strict Press

Strength

Bench Press (5RM)

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Bench Press

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

25 DB Bench Press (35/25)|(25/15)

25 Slam Balls (30/20)|(20/10)

25 Ring Rows

-13:00 Hard Cap-

(Score is Time)

L3 – 25 reps, 35/25, 30/10

L2 – 20 reps, 25/15, 20/10

L1 – 15 reps, 15, 10/6