Bench Day

CrossFit Fireground – CrossFit

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Warm-up (No Measure)

10 Push Ups

5 Hand released Burpees

10 Push Ups

30 Max effort on AB

20 Core


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 (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