Strength – Bench Press (6×3)
3 Bench Press x 6 sets @80% of 1RM
* Complete a set every 90 seconds *
Workout – Metcon (Time)
WE ARE THE CHAMPIONS
500m/400m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row
TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 minutes
Scaling Option
300m Row
50 Air Squats
50 Ring Rows
250m Row
25 Dumbbell Thrusters (light)
25 Jumping Pull Up
200m Row