September 17, 2019
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CrossFit Spanish Fort – GROUP FITNESS
Bench Press
warm-up sets (40% x5, 50% x5 and 60% x3)
•70% of 90% 1RM x 3 reps
•80% of 90% 1RM x 3 reps
•90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
**if you weren’t here last week make sure to add 10lbs to your 1RM to recalculate your 90%
-Or-
DB Floor Press (6×5 Building Weight)
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
100m Farmers Carry
15 Hand Release Push-Ups
20 Sit-Ups
