BENCH PRESS

Viribus CrossFit – CrossFit

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TEMPO BENCH PRESS (4×4)

Tempo Bench Press (3-1-1) superset with isometric pull up holds 10-30 seconds depending on ability

Metcon (Time)

5 Rounds for Time

9 KB Snatch RA+ 9 KB Snatch LA 24/16

9 Burpee Box Jump Overs