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4.16.19 BUILD

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Crossfit Chowchilla – BUILD

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Metcon (Weight)

CYCLE 3/ WEEK 2 OF 10/DAY 2

WARM-UP

EMOM x 6 (EZ)

Min 1 – :50 Bear Crawl

Min 2- :50 Row

2 ROUNDS

:30 L/R Star Plank

3/3 SA DB Push Presses

(moderate/tough)

MAIN

Bench Press

4 x 6 – 7 @ 2111

60 – 70% of 1RM

Rest 2:00

SECONDARY

For Time

40-30-20-10

Push-ups

20-15-10-5

Strict Pull-ups

ACCESSORY

3 Sets

5/5 Single Arm Ring Rows

@ 2111

-Rest 1:00 b/t Sets