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Program – CrossFit

Bench Press

Burn Outs

Start at 60% — max reps until failure


50% until failure

Then 40% until failure

*Go with partner one person completes all reps then switch

Metcon (Time)

6 Rounds

Push Press @ 70% Bodyweight – Max Reps Unbroken

Ring Rows – 10 Reps

Sprint – 50 yds

Rest 60 Seconds

*Also record Push Press reps (should be unbroken touch and go)