bench 1 rm max monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

:60 chest opener

10 empty bar bench press

:60 banded pull aparts

10 empty bar bench press

conditioning:

2 rounds

10 push ups

10 jumping ring dips

Weightlifting

Bench Press (1 rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 9

9 sumo deadlift high pulls (95/65) (115/85)

9 burpees over the bar/bar facing burpees