CrossFit Wreckage – CrossFit Bench Press (5 x 5 at 70-75% of 1RM Bench Press *Superset each round with a MAX set of UNBROKEN STRICT Pull-ups (use band if needed)) *Perform Strict Pull-ups during your rest between each set of Bench Press The Tortoise and The Hare (Time) Every 4 min x 6 rounds: Fitness Option: 12 Pull-ups 14 KB Swings 53#/35# 200 meter run Rx Option: 12 Pull-ups 21 KB Swings 53#/35# 400 meter run Rx+ Option: 8 BMU 21 KB Swings 53#/35# 400 meter run *Score is SLOWEST Round *Can sub run for 500 m row/ski or .75 mile bike and still click Rx*Scale appropriately so that you can consistently get the work done each round in under 4 min *Scaling Examples: drop the 400m to 200m, or drop the number of pull-ups or KB swings to a # you can maintain *Pacing will be key
Read more