Tempo bench press

5x3 building

3 sec descent, 3 sec hold at chest, explode up

Finish 5-10# up from last week

Follow each set with

3-5 strict pull ups

Add one rep to last week



Teams of 3

Row 5000m switching every 250m. 

Run 400m together after every 1000m rowed  

Finish with a run  


CrossFit Journal: The Performance-Based Lifestyle Resource