Warm-up:
Primary Bench: (Pick One) Work up to x2-6 @9 RPE
1-3 Board Bench Press:
Bench Press:
Floor Press:
Press:
Push Press:
MetCon:
4 RFT:
1. Primary Squat Assistance: (Pick One) Work up to x6-15 @8 RPE (Repeat)
Bulgarian Split-Squat:
Lunge:
Step-up:
2. 5 reps (Above Strength Exercise) (Use Calculator below to determine weight to use)
Post time and loads to comments:
spd-crossfit-calculator-metcon
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Strength:
Back Squat: 255×3 @9 RPE
MetCon:
0845 minutes @ 210#