Friday WOD

CrossFit 201 – CrossFit

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Metcon (Weight)

35 minutes running clock…

10 Bench Press

10 Pull-Ups (Strict for RX+)

15/12 Cal Bike

Rest 90 seconds after each Round

*If you get 10 Rounds, Stop (no more).

*For the weight, think of something you can do unbroken ideally the whole time, but is really hard after set 5-6. If you break 1 time it’s ok. Pull-Ups may be any grip you like.
Fun little interval bodybuilding day. It’s good for you to slow things down a little bit here and there. However, beware, this is still harder than you think if you crank that bike! Score is just the weight you used on bench. You can put your rounds in the comments to give others a reference point 🙂

Metcon (Time)

Extra Credit:

4 Rounds:

20 Russian Twists with 45/30 lb DB

20 Sit-Ups (with feet anchored on DB, no arm swing)

*Left+Right = 1 rep)

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