150409

General Warm-up
3 rounds
200m Row or Run
10 dynamic sprinter's lunges
10 hand release push-ups
10 lunging pass-thrus

WOD
Strength: Bench Press 1RM
Skill: 50 double unders
MetCon:
AMRAP 9:
5 HSPU
10 OHS M:75 F:55
15 SDHP (barbell) M:75 F:55

COMP
Bench Press
Warm-up: 
5x 40% 
5x 50%
3x 60%
Work:
5x 65%
5x 75%
5+ 85%

Accessory Work
Ring Dips: 10, 10, 10
Strict HSPUs: 10, 10, 10
100 Double underd

 

Michael Reynolds

CrossFit Level 1 Coach