CrossFit- February 9, 2018

 In WOD
Friday

Close Grip Bench Press
Fitness:
4×5 Try to increase weight with each set
rest 1 min b/t sets

Performance:
Take 10 min to build to a heavy 3rm

Metcon
CFNE Open Test

Fitness:
AMRAP 20:
35 Wallballs (20/14)
1 minute Jump Rope (doubles or singles)
25 Box Jumps (24/20)
25 Knees to Elbows
20 Pull-ups
20 Burpees
20 Cleans (95/65)
20 Jerks (96/65)
10 Snatches (95/65)
10 Ring Dips

Performance:
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

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