CrossFit WOD, June 15, 2021

06/15/2021

Bench Press (1 Rep Max)

Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3, 95%x1, PR Attempt
Opt. 2 5×2 @ 80% of 1 RM
Opt. 3 6×5 @ 6×5 @ 70% of 1RM
Opt. 4 Accessory Work

Sub Bench for Shoulder Press

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:
400 M. Run
15 1-arm DB Thrusters
9 Burpees

Sub run for 21 calories on rower/Bike

Metcon (AMRAP – Reps)

Super-set
5 Rounds
Dumbbell Flies + Ring Rows