CrossFit – Fri, Dec 22

Bench Press (in 12 Minutes
4 Sets of 3 reps
Build to heaviest set

then
rest 1 minute
max reps at 60%

rest 1 minute
max set at 40 %

rest 1 minute
max set at 20 %)

Bench score (AMRAP – Reps)

# of reps at 20%

WOD (Checkmark)

3 Rounds for Quality

20 Alt Bicep Curls

20 V-Ups

10 OH Tricep Extention

10 Shoulder Complex(1 front raise + 1 lateral raise + 1 Shoulder press)

WORKOUT OF THE DAY