Main – CrossFit

Metcon

Weightlifting

Take time to set-up a bar for drop sets.

Metcon (Weight)

Strength: Bench Press 10-8-6 Drop Sets
*Pick an appropriate weight set-up. Start with bar fully loaded, do 10 reps. Remove a plate from each side, do another 10 reps. Take another plate off each side, do 10 reps. Reload the bar, do 8 reps… Repeat the process for sets of 8 and 6. Complete the entire cycle unbroken, no rest. Spotters can provide assistance at failure.

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:
4 Chest 2 Bar Pull-ups
10 Weighted Sit-ups 45/25
12 Air Squats