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August 3, 2012 — CrossFit

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Workout of the Day

 

A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Pull-Ups x Max reps
Rest 90 seconds

 

B.
For time:
24/16 kg Kettlebell Swings x 50 reps
Hand-Release Push-Ups x 25 reps
Kettlebell Swings x 40 reps
Hand-Release Push-Ups x 20 reps
Kettlebell Swings x 30 reps
Hand-Release Push-Ups x 15 reps
Kettlebell Swings x 20 reps
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 5 reps

 

 

 

Post loads and time to comments.

 

 

 

Thanks to EliteFTS for the following Bench Press Instructional series.

Watch. Learn. Train. Bench.

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