Athletic Asylum – CrossFit


A: Metcon (Time)

For time:

500m row

30 body-weight bench presses

1k row

20 body-weight bench presses

2k row

10 body-weight bench presses
Don’t sacrifice intensity for weight, pick a weight where sets of 6-10 reps should be moderately comfortable. If you’re doing 2 reps then sitting on the bench for 45 seconds you picked the wrong weight.


E.C.: Metcon (No Measure)

E2MOM x 12 minutes

15 cal bike

15 Air squats
every 2 minutes on the minute for 12 minutes

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