CrossFit VLT, CrossFit VLT Airport West – VLTCROSSFIT
Strength
Bench Press (8-8-6-6-4-4)
8-8-6-6-4-4*
Bench Press
*Build from Light-Moderate to Moderate-Heavy
(Score is Weight)
OR
Floor Press (8-8-6-6-4-4)
Workout
1: Metcon (AMRAP – Reps)
EVERY 3:00 x 5 SETS
500/400m Row
Max DB Floor Press (22.5/15)|(15/10)
in Time Remaining…
(Score is Reps)
DB: RX+(22.5/15)|RX(15/10)
2: Metcon (AMRAP – Reps)
EVERY 3:00 x 5 SETS
500/400m Row
Max KB Floor Press (16/12)|(12/8)
in Time Remaining…
(Score is Reps)
KB: RX+(16/12)|RX(12/8)
3: Metcon (AMRAP – Reps)
EVERY 3:00 x 5 SETS
400m Run
Max Push Up in Time Remaining…
(Score is Reps)