Thursday

Announcements

This Saturday we are only having the 9am class. 10am is doing the row marathon.

CrossFit Harrisburg – CrossFit

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Bench Press

Every 3 minutes, for 18 minutes (6 sets):

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Record set 6

Metcon (Time)

Five rounds for time of:

12 Ring Dips

12 Push Presses (115/75 lbs)

12 Burpees Over the Barbell (Lateral)