TEMPO BENCH PRESS

Viribus CrossFit – CrossFit

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Tempo Bench Press (4×4)

Tempo Bench Press 4×4(3-1-1)

superset with isometric holds on ring rows, 10-30 seconds weighted or not weighted, depending on ability

Metcon (Time)

Annie 50-40-30-20-10

KB snatch 24/16

Abmat sit ups

20min Time Cap