CrossFit WOD, February 19, 2020

Wednesday, February 20th

Weightlifting
Bench Press (Weight)
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps 

Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion. From your chest to full lockout. You want to make that phase as quick and explosive as possible.

Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
8 Chest to bar pull-ups 
10 Burpees 
20 Single-Arm Dumbbell Push Press 50/35 

Go hard enough to push, but try to keep the pull ups unbroken for at least the first few rounds.

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