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Bench Press

Metcon

Metcon

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Workout

TUESDAY 3.28.17

WU:

500M Row
Foam Roll/Mobilize
then
3 Rounds
10 Push-Ups
10 Ring Rows
25 DU's

1: Bench Press (5RM)

Bench Press

In 20min find 5 rep max

MC: Metcon (Time)

RX
For Time:
w/ a partner
100 Ring Dips
100 Calorie Row
100 Pull-Ups
200 Double Unders

RX+
For Time:
w/ a partner
50 Bar Muscle Ups
100 Calorie Row
200 Pull-Ups
400 Double Unders

EC: Metcon (AMRAP - Rounds)

EXTRA CREDIT
Every 2 Minutes for 20 Minutes
w/ a partner
30 Wallballs 30/20lbs
Max Rep GHD Sit Ups
Complete full 2 minutes of work before switching with partner.

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 28, 2017

Male Clients

1

Divij
Mathew

4:30 PM CrossFit

1 x 5 @ 315 lbs

2

Axel
Foley

9:30 AM CrossFit

1 x 5 @ 295 lbs

135-295

3

Dallas
Gotschall

4:30 PM CrossFit

1 x 5 @ 275 lbs

4

chris
jones

4:30 PM CrossFit

1 x 5 @ 255 lbs

5

Christian
Sobremesana

9:30 AM CrossFit

1 x 5 @ 245 lbs

5

Justin
Anderson

9:30 AM CrossFit

1 x 5 @ 245 lbs

5

Matt
Kruzicki

4:30 PM CrossFit

1 x 5 @ 245 lbs

6

Ben
Sauer

4:30 PM CrossFit

1 x 5 @ 235 lbs

7

A
V

6:30 PM CrossFit

1 x 5 @ 195 lbs

7

Ryan
McNamara

4:30 PM CrossFit

1 x 5 @ 195 lbs

8

Juan
Baltierra

6:30 PM CrossFit

1 x 5 @ 185 lbs

9

Mike
La Torre

6:00 AM CrossFit

1 x 5 @ 175 lbs

10

Steven
Barnett

6:30 PM CrossFit

1 x 5 @ 165 lbs

11

chris
pinnick

4:30 PM CrossFit

1 x 5 @ 155 lbs

12

Ben
Breslin

4:30 PM CrossFit

1 x 5 @ 135 lbs

13

Walter
Daumler

4:30 PM CrossFit

1 x 5 @ 0 lbs

Female Clients

1

Shala
Giardini

4:30 PM CrossFit

1 x 5 @ 155 lbs

2

simone
kalhorn

6:00 AM CrossFit

1 x 5 @ 145 lbs

3

Lindsey
Chapin

4:30 PM CrossFit

1 x 5 @ 95 lbs

3

Maura
Sobremesana

4:30 PM CrossFit

1 x 5 @ 95 lbs

4

Charlie
Brown

6:30 PM CrossFit

1 x 5 @ 85 lbs

5

Melissa
Wood

6:30 PM CrossFit

1 x 5 @ 75 lbs

6

Pilar
Perez

12:00 PM CrossFit

1 x 5 @ 65 lbs