11.19.19
CFE:
Short Intervals:
- 10 rft:
- 250m, 1 rope climb, 30 sec rest
- Then: 3 rds
- 12 DB lateral raise/front raise
- 12 DB bicep curls
- 12 low box seated tuck jumps
CrossFit:
Bench Press:
- work to a heavy 5 rep
- Then drops to 85% of that number and do 4×5.
- Then drops to 85% of that number and do 4×5.
- Metcon:
- 18-15-12-9-6
- burpee box jump over 24/20
- 6-9-12-15-18
- bench press 115/80