CrossFit Armed – CrossFit
Strength
Tempo Bench Press
Bench Press (2×3 @11X1 Mod-Heavy
2×3 @11X1 Heavy
1×3 @10X1 Heavy+
Week 7 of 9
(15:00 Clock))
RPE 9 on the last set of 3. You should still feel like you have 1 MORE GOOD REP LEFT IN THE TANK.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
15/12 Cal Bike
10 Pull-ups *
20 Box Jump Overs (24/20)
*Alternating rounds of 10 Pull-ups (odd rounds) / 2 Rope Climbs every *even rounds)
