BENCH PRESS

Viribus CrossFit – CrossFit

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Weightlifting

Bench Press (Bench Press 3×10 @ 70%)

Metcon (No Measure)

Accessory

2 Rounds

Bent over row 12 each side

KB bottom up press 10 each side

bicep curls 12

Metcon (AMRAP – Reps)

3 Rounds

In 3 mins

Run 400m and then max burpee box jump overs

Rest 3 Mins and repeat