CrossFit Crescent – CrossFit



Bench Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)

Wendler Cycle, all percentages are based off 90% of your 1RM

Last set is for MAX REPS


Ring Rows (Max Effort, Max Effort, Max Effort)

Alternate between bench press and ring rows.

Elevate the feet on a box if possible, then do a max rep set of ring rows after doing a bench press set.

The ring row set ends after the athlete can no longer bring the rings to touch their chest.



Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

-6 Pistols / 3 per leg

-8 Ring Dips

-10 V-ups
Scale the pistols and ring dips as needed, substitute 12 air squats if unable to perform scaled pistols.