CFD – CrossFit

Weightlifting

Bench Press (4 Sets x 3+9)

New set every 2:30

Find a challenging weight and perform 3 bench press at a heavy weight. After racking the weight, drop the weight to roughly 60-70% of the weight used for 3 and perform 9 reps.

Use the same weight across all 4 sets

Metcon

Metcon (Time)

For time

3 Rounds

15 Wall Balls 20#/14#

12 Box Jump Overs 24″/20″

9 Pull-ups

-Rest 2 minutes-

45 Wall Balls

36 Box Jump Overs

27 Pull-ups
Score: total time to complete the workout (including rest)

Record time to complete each section in the comments

Time cap: 13 minutes (including rest)

Goal time: <10 minutes (including rest) Modifications:
BJO – step-up & overs

Pull-ups – pull-ups with a band; jumping pull-ups; ring rows