Hump Day Lynn Style

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx10

2 Rounds

Min 1-100m Run

Min 2-10 Push-Ups

Min 3- 20 Air Squats

Min 4- 20 Sit-Ups

Min 5- 20 Jumping Lunges

Bench Press Primer

5-3-1

Building up to metcon weight

Metcon

A: Lynn Style Run/Bench Press (5 Rounds for time)

Run 400

Max Body Weight Bench Press(Male)

Max 80% BW Bench Press(female)

Rest as needed between sets
You will score your run under time and y our reps under reps. Each round is scored separately.

B: Lynn Style Run/Bench (5 Rounds for reps)

5 Rounds each for time & reps

Run 400m

Max Reps Body Weight Bench Press(Male)

Max Reps 80%BW (Female)
You will run the 400, come in log your time quickly and start your max reps on bench. Score time and reps.

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