Blog

Skill & WOD 10/4/16

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Skill
Max effort upper
5x3 Bench press
-Lifting every 2min
-Start at 75+% and increase each round

Accessory
3 Rounds not for time of
12 DB standing strict press
12 DB reverse flies

WOD
30 Pull-ups
40 Russian KBS
50 Slam balls

Compete
88/62
40/30

Performance
Assisted Pull-ups
70/45
AHAP

Fitness
Ring rows
40/25 or lower
20/14lbs or lower

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St. Charles, MO 63301

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Email. Rochelle@crossfit-tnt.com

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