BENCH PRESS

Viribus CrossFit – CrossFit

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Tempo Bench Press (4×6)

Tempo Bench Press 4×6(3-1-1)

superset with isometric holds-plank, 30/40/50 seconds depending on ability.

Metcon (Time)

ladder 10,9,8,7,6,5,4,3,2,1

Deadlift 100/65kg

Goblet squat 20/12kg