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Bench Bike Row

21
Dec

Bench Bike Row

CTOWN CrossFit-Downtown – CrossFit DTF

Weightlifting
Bench Press 3,3,3,1,1,1 (increasing weight, work up to heavy single)

Conditioning
20 min AMRAP of:
ME Calories (Bike + Row)
– every 20 calories, perform:
20 RKBS 70/55
5 HSPU
– after the KB + HSPU, you must complete calories on the opposite; i.e., if you bike, then you row, then you bike again, etc…

Bench Press (3,3,3,1,1,1)

Metcon (Calories)

20 min AMRAP of:

ME Calories (Bike + Row)

– every 20 calories, perform:

20 RKBS 70/55

5 HSPU

– after the KB + HSPU, you must complete calories on the opposite; i.e., if you bike, then you row, then you bike again, etc…

Score is total calories.