Bench Press + WOD

CrossFit VU – CrossFit

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Warm up

As you come in hop on a bike or rower for 2 minutes to get a little sweaty. Use the LAx ball on your shoulders and pecs.

Bench Press (5 x 5)

4:1:1 Tempo

Down 4 sec, 1 sec pause, explode up


Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

30 Double Unders

20 Fat Bar Deadlifts

10 Pull-Ups

Men: 155-lb.

Women: 105-lb.
NOTE – Fat Bar Weighs 20lbs

Scaled Options

3 to 1 Singles for Dubs (90)

lighter load for DL

Assisted PU or Ring Rows or combo


FB-DL @ 185/125 lb.


Categories: WOD

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