Wednesday March 23rd

Written By Crossfit Herd

A. Complete Six sets of:

BENCH PRESS

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%


B. Five rounds for time of:

6 Hang Power Cleans (115/75)

9 Handstand Push-Ups

*strict optional*

12 Push Presses (115/75)


HERD FIT

5RFT

6 Russian Kettlebell Swings

9 KB Goblet Squats

12 Alternating Reverse Lunges

w/ KB Front Rack Hold


Crossfit Herd http://www.crossfitherd.com
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Tuesday March 22nd