5 Rounds for Max Reps

Bench Press  (BW) 


L1: choose 1/2 or 3/4 bodyweight for either or both of the movements.   

 ** time cap of 40 minutes.  There is no prescribed rest between rounds so you may take as much time as you need but the whole of 5 rounds should be done in 40 minutes.



Homework - Before Class

Hang Squat Clean doubles plus one jerk up to 65% + 5#


Homework - After Class

30 Reverse Sit-ups to the floor. 

---- lay on the floor, bring straight legs up and back and over head until your toes touch the floor above your head.  Roll down the spine and back to flat with control.  


CrossFit Journal: The Performance-Based Lifestyle Resource