Bench Press 8-6-4-2
Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Wall Climbs and Kettlebell Swings
3 rounds for time of:
Run 600m
5 Wall Climbs
20 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Fri “Day-Night” Lights begins tomorrow. All day Friday the programmed WOD will be CrossFit Games Open 16.1.
I am running a 3pm class only for tomorrow in addition to the other normal class times. Come ready to rock. Warm up quickly and be patient as this WOD requires logistics that may require some to lunge and burpee outside. If you have knee sleeves you will want to wear them.
Since we need to run two heats in most classes and this is a 2o minute AMRAP there is not much time for warming up since you will be judging and then going.
For workout details on 16.1 go here:
View full workout details and the scorecard .
Update Show: Bob Harper Interview
The Curse of the Open Announcement?
Results TBD