Wed 11-18-15

Posted on Nov 17, 15

Warm Up

500m row or 400m run

3 Rounds

5 pull ups

10 push ups

15 air squats

 

WOD:

Bench Press

5-3-1+

(75%-85%-95%)

 

After Party:

Odd Minutes ( 1,3,5,7,9)

5 Bench press 75-80%

Even Minutes (2,4,6,8,10)

20 Wall Balls

then 50 burpees immediately following last wall ball

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.