Warm-up:
ME Upper: Find 1RM
Close-Grip Bench Press
Assistance: 3-5 sets x 6-15+ reps
Triceps Exercise
Back Exercise
Shoulders Exercise
Fast Intervals: Warm-up to 81% of Max HR – Recover to 67% HR
92% of Max HR – Recover to 67% HR
Comments
CrossFit Journal
ME Upper: Find 1RM
Close-Grip Bench Press – 225#
Assistance: 3-5 sets x 6-15+ reps
DB Triceps Extension – 25# x 13 x 5
DB Chest-Supported Row – 45# x 10 x5
DB Front and Side Raise – 15# x 14 x 5
Fast Intervals: Warm-up to 81% of Max HR – Recover to 67% HR
92% of Max HR – Recover to 67% HR
W. 04:18 @6 MPH (01:00 @2 MPH)
1. 01:30 @10 MPH (03:00 @2 MPH)
2. 01:19 @10 MPH (03:24 @2 MPH)
3. 01:11 @10 MPH (05:18 @2 MPH)
4. 00:58 @10 MPH (05:01 @2 MPH)
C. 01:01 @6 MPH (03:46 @2 MPH)
Total: 00:31:47