Wednesday - CrossFit

Strength

4 Sets:

3 bench press (build, 83-93%)

Rest :20

3 lying medball chest throws (14/10#)

Rest 1:30-2:00 between sets.

Conditioning

“Taboo”

Tabata [8x :20 work // :10 rest]*

A. Dumbbell bench press (50/35#s)

B. Wall balls (20/14#)

C. Row calories

*Complete 8 rounds at station before advancing to the next.

Accessory

3RFQ

10 dumbbell front raises + max hold

Rest 1:00

10 dumbbell reverse flys + max hold

Rest 1:00