Workout of the Day
AMRAP 10:00
6 Bench Press
12 Russian KB Swings
12/9 Cal Row
Rest 5 min
AMRAP 10:00
12 Sit Ups
12 Box Jumps (24/20/16″)
12/9 Cal Bike
Notes
Intent 4+ Rounds on each segment.
Use a barbell bench press load in the realm of 65-70% of your 1RM. It should be a moderately challenging unbroken set, and will obviously get more difficult as fatigue from the other movements sets in. Since you won’t have a spotter here, safety first! If you’re not 100% sure the next rep is going to happen, just rack the bar.
CrossFit Group Class Programming Template (WK2/8)
Huge congrats to CFSBK alumni David Genat on winning Deal or No Deal Island Season 2. David was a long time CFSBKer prior to moving to Australia where he won Australian Survivor, then won Survivor all stars and now DONDI! David took home a network television record of 5.8 million dollars!!! ALL HAIL THE GOLDEN GOD!