Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

4 Rounds for time and quality.
10 Bent Row 95/65
5 Broad Jumps
15 Plate Sit Ups 45/25
10 Ring Dips/Dips


The "dreaded" bench press is in our strength portion. We will cover proper technique and understanding for the lift. Within the CrossFit world we rarely have a lateral pushing movement that counter balances the amount of pulling we do in our everyday movements such as the pull up or rowing - this is the single greatest thing we can do fight our imbalances in this area. 

Our WOD/Metcon is accessory work that should be done for quality reps - if you choose to push the intensity for time, more power to you. We are looking for max effort with each jump and control with our weighted movements.

Evan DerveloyComment