*9:00 am & 4:30pm ONLY

*9:00 am & 4:30pm ONLY

CrossFit ISO – CrossFit

Warm-up

Metcon (Time)

21-15-9 & 3-2-1 of:

Bench press 165/105# & Rope climbs

15-12-9 & 3-2-1 of:

Bench press 185/125# & Rope climbs

12-9-6 & 3-2-1 of:

Bench press 205/145# & Rope climbs

Extra Credit

*See whiteboard

Home WOD

20-19-18-17-16-15… etc. 3-2-1 of:

Push ups

Rest as needed in between or

20 bicycle crunches after the even rounds

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