Bench press

5 x 5 

all sets @75% of 1 RM

Follow the programming. It’s not always about going super heavy every single day you lift. I notice many of you like to do your own thing during the strength program and max out every time you do strength.  I work hard to do the proper programming for strength accompanied by the metcon to help you all get stronger and fit. When the programming is 5 x 3 that means 5 sets of 3 reps of the same weight. It’s not find a 1 rm or increasing weight with each set. If you want to do your own thing and not follow the programming, feel free to, but I will be focusing on those who stick to the strength program of the day.

CrossFit WOD:

3 rds:

400 meter run

15 deadlifts 225#/155# RX+ 255#/185#

10 T2B


max double unders. Take three chances to hit a good number. This is not for time