CrossFIt Windansea – CrossFit

Strength

Bench Press (3 rep max)

Must use Standard Grip, You have 15 mins to establish this

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min Amrap:

-50′ OH Plate walking lunge(45,25)

-5 burpees to plate

-10 s2o plate press

– Bike 10/8 cal

Finisher

Metcon (No Measure)

3×25 tates press

3×30 DB curls between sets 1 lap gunner plate carry (45,25)

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