November 27,2020

United Performance Fitness and Training Center – CrossFit

Metcon (3 Rounds for reps)

0-8 min:

Find a 1RM Bench Press – each partner, must have clips & use spotter

Rest 2 min/change weights

10-20 min:

AMRAP 10 minutes:

10 Bench Press – 135/95#

5 Rope Climbs

20-30 min:

Rest 2 min

AMRAP 8 min:

Ski Erg Calories, Switch every 10/8
Enter total weight as rep for score on bench press 1RM