Today we will be completing one of CrossFit Amundson’s favorite workouts. This is a great training session to end a great week of WODs.
4 Rounds AMRAP
3 minutes on / 3 minutes off
Either 50 box step-up’s or 400m run
Then with the remaining time AMRAP bench press (135/95)
The goal is to complete 100 total reps
This is as old school as it gets and is an iconic CFA workout.
The box-step-up’s / run should be completed in under 2 min and will increase your heart rate. The bench will test your capacity when fatigued.
8AM Strength / Olympic Lifting
4PM Workout of the Day