Bench and Redemption

Nov 2, 2016 | WOD

CrossFit ATR – CrossFit

Reminder: We will NOT have Class this Saturday due to the Dmitry Klokov Seminar at ATR. We still have a few spot open for anyone looking for join. (15% off for members)

Weightlifting

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

Metcon

Metcon (AMRAP – Reps)

9 min to complete:

9 Rounds of:

5 Pullups

10 Pushups

15 Squats

Then with remaining time, AMRAP of Burpees
If you do not make it to Burpees, you will have 1 Calorie Assault Bike per rep short OR 1 Evo Mile.