Wednesday 10/9/19

6:00am; 11:00am Prime Time; 12:00pm Lunchtime CrossFit; 6:00pm

Strength
Bench Press
take 14:00 to find your 8 rep max. Work your weight down to 50% of that by 16:00 and perform a 1:00 AMRAP.
WOD
 Slow Acid- 6:00am and 6:00pm
7 back squats (95/65)
14 toes to bar
14 mountain climbers
7 rounds

Lunchtime Crew:
Backwards Annie
50-40-30-20-10 of
backwards jumps
reverse crunch

Optional post class for both classes:
1 mile group run

Prime Time Crew:
Bench Press 8-8-8-8-8
floor series:
:40/:20
crunches
toe reach
right leg lifts
left leg lifts
right leg circles
left leg circles
3 rounds
400m walk with medball

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