STRENGTH BENCHMARK
12 minutes to build to:
5-Rep Max Floor Press
*WARM UP SETS:
10 x Empty Barbell
5 @ Light Weight
2 @ Moderate Weight
2 @ Moderate/Heavy Weight
1-2 @ Heavy Weight
METCON
“Crew Neck”
27-21-15-9
Chest to Bar Pull Ups
Push Jerks (135lb/95lb)
Calorie Row
TIME CAP – 20:00
MODIFICATIONS
Chest to Bar Pull Ups
-Strict Chest to Bar Pull Ups (21-15-9-6)
-Chin Over Bar Pull Ups
-Strict Pull Ups (21-15-9-6)
-Ring Rows
-Jumping Pull Ups
-Banded Pull Ups
Row
-21-15-12-6 Echo Bike
