Bench Press, 15, 12, 9, 6 Repetitions (Max Load at Each Rep Scheme)
Between Bench Press Sets:
Weighted Pull-up, 7, 5, 3, 1 Repetition (Max Load at Each Rep Scheme)
90 Seconds, Maximum GI Jane Repetitions
Note: On the Strength component, rest as needed between sets of both Pull-up and Bench Press. You are looking for the most weight at each repetition scheme that allows consecutive repetitions.
CrossFit Light (5:00 PM – 6:00 PM at HQ)
Our Light Workout will be HQ programming.
Satvana (6:00 PM – 7:15 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)