3 Rds, alternating:

A) 5 Bench Press @ 5-10# over 2 weeks ago (final week)

B) 8 Plyometric Crossover, 90/90



3 Rds, each rd for time:

30 Wallball 

15/12 Cal Assault Bike Sprint

**Use a wall ball that allows you to perform them as close to unbroken as possible.  


L3: perform 1 ME UB set of bar muscleups after the bike.  do not pace for the muscleups, do not rest before them, and do not include them in your time.  Cap it @ 5 unbroken


CrossFit Journal: The Performance-Based Lifestyle Resource