9/15/18

Ralston Creek CrossFit – CrossFit

Bench Press (5 x 3)

build to a heavy 3-rep and then maintain that across all 5 sets.

Metcon (AMRAP – Rounds and Reps)

1. WOD

9 Min AMRAP

6 Burpees to a Target

9 American KB Swings

12 Goblet Squats

15 Lateral Plate Jumps

Rx+ = 53/35lbs, Russian KB swings, and Box Jumps

L3 – 35/25lbs KBs & Squats

L2 & L1 – Choose weight that allows you to complete first 2 rounds unbroken

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