CrossFit Online Programm Tag 96

Open Participants

rest

Fitness

3rnds not for time
1min plank hold
30sec side plank hold each side
10 toes to bar

bench press
1x5 @65% of 5RM
1x5 @75%
1x5+ @85% try to go for 5 or more reps with perfect form

amrap 7
5 push ups
10 box jumps

1min rest

amrap 7
5 pull ups
10 squats


Performance

not for time
50 strict c2b pull ups

push press
1x5 @40% of 5RM
1x5 @50%
1x5 @60%

for time
250m row
30 front squat 40/20
500m row
20 front squat 50/30
1000m row
10 front squat 60/40

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