Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 sets:
15 band pull aparts
10-12 bench dips
6-8 barbell bench (building)
B: Bench
Every 2:00 for 12:00
1 rep max bench
(hands inline with shoulders)
*3-2-2-1-1 rep scheme
Find a max to following the percentage based programming for the next training cycle. Be humble and get a max to build off of.
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:00
Run 250(together)
20 SB Over Shoulder(split work)