Wednesday 9.12.12

Back to the bench!  You may have noticed that we have been benching a lot!  For most of you, this is a pretty novel movement, but everyone has been doing great.  Just to keep you informed, we are actually in a “strength” phase of programming which is why we have been hitting the heavy singles and triples a lot with squat and bench.  You should be feeling stronger!  Building a base of strength is a key element to CrossFit success as well as competence in your every day life!  Today we are working up to a 3 rep max.  Use what you know about your 1RM to find your 3RM.  Most likely it will be a little bit less.

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1. Bench
3 Rep Max

2. “Screw Ball”
8 Rounds for Time:
8 Wall Balls (20,14)
8 Burpee Box Jumps (20″)