FRIDAY

STRENGTH:

BENCH PRESS

5/3/3/2/2

METCON:

OPEN & PERFORMANCE 
“Curve Ball”
For Time: 
100 Double Unders 
50 Abmat Sit-ups 
25 Med-ball Squat Cleans (20/16)

80 Double Unders 
40 Abmat Sit-ups 
20 Med-ball Squat Cleans (20/16)

60 Double Unders 
30 Abmat Sit-ups 
15 Med-ball Squat Cleans (20/16)

40 Double Unders 
20 Abmat Sit-ups 
10 Med-ball Squat Cleans (20/16)

20 Double Unders 
10 Abmat Sit-ups 
5 Med-ball Squat Cleans (20/16)

FITNESS
“Curve Ball”
For Time: 
200 Single Unders 
50 Abmat Sit-ups 
25 Med-ball Squat Cleans (16/14)

160 Single Unders 
40 Abmat Sit-ups 
20 Med-ball Squat Cleans (16/14)

120 Single Unders 
30 Abmat Sit-ups 
15 Med-ball Squat Cleans (16/14)

80 Single Unders 
20 Abmat Sit-ups 
10 Med-ball Squat Cleans (16/14)

40 Single Unders 
10 Abmat Sit-ups 
5 Med-ball Squat Cleans (16/14)