Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Bench Press (3 Rounds for weight)
In Groups of 3
Every 3:00 x 3 Rounds
6 Reps at 50-60% for Quality
Every 3:00 x 4 Rounds
8 Reps @ 8RM -10lbs
[based off previous cycles]
or 8/10 RPE
Un-rack bar – Pause Locked out over chest, on partners command
lower bar to contact chest, pause, on partners command press bar back to
lockout