WOD

METCON

STRENGTH
Bench Press
5-3-3-2
building

FOR TIME
50-40-30-20-10
Double Under
Sit Up

MASTERS

STRENGTH
Bench Press
5-3-3-2
building

FOR TIME
15-12-9-6-3
Attempts
50-40-30-20-10
Sit Up

MOVE

STRENGTH
Bench Press
5-3-3-2
building

FOR TIME
75-60-45-30-15
Single Under
25-20-15-10-5
Sit Up

WOD GUIDANCE & GOALS
HEAVY DAY AND a BENCHMARK! Coaches will help you build to a moderately-heavy weight for the first set of five reps. Ideally build in weight every set until you hit a new 2 rep max.

Then it’s classic CrossFit benchmark workout time! Move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target sub 10. minutes

Post Weight + Time to Comments. Compare Scores HERE. and HERE

HOME WOD

50-40-30-20-10
Jumping Jacks
Sit Up

ENDURANCE

2 rounds
1200m, 2:00 rest
800m, 1 min rest
400m, 3 min rest