Main – CrossFit
Bench Press (4×6)
build to a 6 rep max, but make all 4 sets heavy. rest 2-3 minutes between sets.
Metcon (Time)
4 RFT:
22 wall balls 20/14
22 pushups
200 meter run
build to a 6 rep max, but make all 4 sets heavy. rest 2-3 minutes between sets.
4 RFT:
22 wall balls 20/14
22 pushups
200 meter run