6/24/2019 CrossFit

Real Change CrossFit – CrossFit

View Public Whiteboard

Bench Press

Percentage is based on your 3 rep max from last week or 85% of your 1 rep max.

8 reps @ 75%

6 reps @ 80%

4 reps @ 85%

2 reps @ 90%

*Do the lift every 90 secs.

OPEN: Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

21 Kettlebell Swings (53/35)

15 Calorie Row

9 Deadlifts (225/155)

PER: Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

21 Kettlebell Swings (53/35)

15 Calorie Row

9 Deadlifts (185/135)

FIT: Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

21 Kettlebell Swings (40/25)

15 Calorie Row

9 Deadlifts (155/105)

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