Bench Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Push Ups

5 Hand released Burpees

10 Push Ups

30 Max effort on AB

20 Core

Weightlifting

Bench Press (5-5-5-5)

Looking for a heavy set of 5 reps. Building in weight

As we get closer to our last sets of bench we need to start warming up on our snatches.

Metcon

Metcon (Time)

Buy in

20 Hand release Burpees

3 Rounds

10 P Snatches 95/65

10 T2B

Buy out

20 Squat Cleans 95/65

RX+ 135/95

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