Bench Press

Nov 13, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Bear Crawl —>

5 Double Pushup Inchworms

Bear Crawl <---
10 Scap Pushups

20 Banded Low External Rotations (per side)

Accumulate 1:30 in Front Plank Hold

10 Scorpions

10 GHD Hip Extensions

10 Big Kips

10 American KBS

Bench Press (5@75%, 3@85%, 1+@95%)

15 minutes

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Women’s weight: 53#

Muscle-up sub: 4 Pullups + 4 Dips (make em hard!)

HSPU sub: Straddled Seated Presses