CrossFit Winston Salem Wednesday

Bench

Working off of a Training Max (TM) = 90% of 1RM from Test Week

Warm-up sets:

5@40%

5@50%

3@60%

Working Sets:

3@70% 

3@80%

3+@90%

OPTIONAL:

Joker Sets – If you are feeling good and having a great day and there is time – do the following:

J1 – 3@ (90%*1.05)

J2 – 3@ (J1*1.05)

 

5 RFT

12 Russian KBS (AHAP) 

12 Push-ups 

35 dubs or singles x2

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