CrossFit Macedonia, Ohio

Monday 11/16/2015

Strength/Endurance
5 Rounds of: (no clock)
-Max rep bench press @135/95
-Max rep Dead hang pull-up
*rest 2 minutes between rounds

**Total up score at end (All 5 rounds of bench press + all 5 rounds of pull-ups. If it was RX or scale. If scale what weight you used)

Speed
5 Rounds of:
-100 Meter row sprint (post fastest time)
*Rest 2/3 minutes between rounds.

Afterburner: 10 minutes work on double unders

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top