Tuesday – December 1, 2015

Posted: November 30, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Use the same weight for all 3 sets on bench press

*Weight = 70% + 2.5lbs

Bench Press (3×5)

Bent Over Row (5×5)

Try to increase weight each set on the bent over rows


Metcon (Time)


Floor Press @65% of 1RM Bench Press

Ring Dips

Strict Pull-Ups


Floor Press <65%of 1RM

Modified Dips (Box or Band)

Assisted Pull-Ups or Ring Rows


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