Crossfit W.O.D

Skill: Bench press technique

Strength: Bench press –All levels find 5RM

MetCon: 10 min ascending ladder

1-1,2-2,3-3…

RKBS 32/24

Clapping pushup

*Ask coach for modifications

 

Strength Accessory W.O.D

Strength:

Strict Press

Barbell good mornings

5-5-5-5; +5*80% From last set.

 

MetCon: 100 KB Swings for time

*every even min perform 5 jumping pull ups

*every od min perform 5 Toes to bar/K2E