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