Albany CrossFit – CrossFit

CROSSFIT

Complete a Bench Press set every 2:00:

5-5-3-3-3-1-1-1-1

Bench Press (Record Heaviest 5)

Bench Press (Record Heaviest 3)

Bench Press (Record Heaviest 1)

Metcon (Time)

2 Sets for Quality:

1:00 Top of Dip or Plank Hold

15 1-Arm Ring Rows / Side

1:00 Chin Over Bar or Ring to Chest Hold

15 1-Arm Ring Rows / Side