Friday, November 22 Gym Open @ 6:05am

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PREPARATION:

  • Row/Ski 500m or Bike 1000m
  • MedBall Plank Relay
  • 10 reps of DB Press
  • 10 Reps of Barbell Press

STRENGTH/Met-Con WOD:

  • Row/Ski 75m or Bike 150m + 10 reps of Bench Press @ 95/35
  • Row/Ski 150m or Bike 300m + 9 reps of Bench Press @ 105/40
  • Row/Ski 225m or Bike 450m + 8 reps of Bench Press @ 115/45
  • Row/Ski 300m or Bike 600m + 7 reps Bench Press @ 125/50
  • Row/Ski 375m or Bike 750m + 6 reps of Bench Press @ 135/55
  • Row/Ski 450m or Bike 900m + 5 reps of Bench Press @ 145/60
  • Row/Ski 525m or Bike 1050m + 4 reps of Bench Press @ 155/65
  • Row/Ski 600m or Bike 1200m + 3 reps of Bench Press @ 165/70
  • Row/Ski 675m or Bike 1350m +2 reps of Bench Press @ 175/75
  • Row/Ski 750m or Bike 1500m + 1 rep of Bench Press @ 185/80

 

About crossfitcphs

PE Teacher at Carleton Place High School
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