MONDAY 200210

Bench Press, 3,3,3,3,3 repetitions (5 second tempo / 1 second hold)

Combined with,

Weighted Pull-up, 3,3,3,3,3 repetitions

Rest as needed then,

On a 3:00 clock,

Assault Bike, 10 calories
Burpees, 20 repetitions
Wallball Shots, 30 repetitions (20lb./ 14lb.)
Assault Bike, As Many Calories As Possible (score)

Note: Stay within a 5RM load on the Bench Press. Advanced athletes should add weight to their Pull-up. How many athletes can Rx the metabolic session and achieve 10 or more points?

Coach on a lecture tour, CrossFit Ethos, 2013 (can you spot Mark Divine?)


Week At A Glance

  • Tuesday
    • CrossFit at 10:30AM
    • Bag Class
    • Yoga
  • Wednesday
    • Krav Maga
  • Thursday
    • CrossFit at 10:30AM
    • Krav Maga
  • Friday
    • CrossFit Strength Class
  • Saturday
    • FREE Community Workout


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