Thursday – March 17, 2016

Posted: March 16, 2016 by CrossFit NE Georgia in Workouts

"Let everything you do in life be 'by grace through faith,' and you will live with peace & joy." - Closer to God Each Day Devotional

“Let everything you do in life be ‘by grace through faith,’ and you will live with peace & joy.” – Closer to God Each Day Devotional

CrossFit NEGA – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press (3RM)

Metcon

Metcon (Time)

For Time:

Run 200m (Row 300m)

30 Bench Press

Run 400m (Row 500m)

20 Bench Press

Run 800m (Row 900m)

10 Bench Press

Weight = 80% of your 3RM
Remix:

For Time:

Run 100m (Row 200m)

20 Bench Press

Run 200m (Row 300m)

15Bench Press

Run 400m (Row 500m)

10 Bench Press

Weight = 60- 80% of your 3RM

16.4

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