CrossFit Springfield – Group WOD
Bench Press (Work up to a heavy 6 rep EXPLOSIVE max)
You will probably perform 4-6 sets to establish. If you start to slowly grind out of the bottom of a rep on any given set – you’re done. All six reps should be performed w SPEED through concentric phase.
Metcon (Time)
For time:
30 Push Press @ 45-55% of 1RM
Rest 2 min
40 Active Hand Release Push Ups
Rest 2 minutes
50 Ring Rows
Rest 2 minutes
40 Ring Dips
Rest 2 minutes
30 DB Hammer Curls