11/20/2018
CrossFit XD – CrossFit
Bench Day 12 min EMOM
Close Grip Bench Press
3 sets of 6 @ 50%
3 sets of 4 @ 60%
3 sets of 2 @ 70%
3 sets of 1 @ 80%
*Every minute on the minute you will complete a set at the given percentage.
*Building each set.
*Record your heaviest set and make sure to put note your weight lifted in previous sets.
Metcon (Time)
Row Row Row your Boat
BUY IN: 30 hang power snatches 85/55
Row 1000 meters
1 Rope Climb
Row 500 meters
3 Rope Climbs
Row 250 meters
6 Rope Climbs
CASH OUT: 30 hang power snatches 85/55
RX+
105/75
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