TUESDAY

14100244_556914114515816_5212242954620843917_nWOD

Strength:
Bench Press
4 x 8
(65% of 1 RM)

MetCon:
1.) 5 Minute AMRAP
Rope Climbs

2.) 5 Minute AMRAP
30 Cal. Row
Max Reps Hang KB Power Snatch (53/35)

3.) 5 Minute AMRAP
Push Ups

Strength Work (Done on your own):
20-15-15-10 for time of:
Banded Pull Apart
L Sit Hold (30 sec.)
Half Kneeling Single Arm Shoulder Press
(refer to the CrossFit Amherst YouTube movement library links on BTWB)