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4.9.19 BUILD

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Crossfit Chowchilla – BUILD

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Metcon (Weight)

Cycle 3/ Week 1 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 8 ; 2111; 65% of 1RM; rest

2:00

SECONDARY

3 SETS

MAX DB Bench Presses

(50/35)

-Rest 2:00 b/t-

ACCESSORY

3 Sets

5/5 Single Arm Ring Rows @

2111

-Rest 1:00 b/t Sets-