CrossFit Bayswater – CrossFit
Alternate between Bench Press and Rows for 5 sets of each.
A1: Bench Press (Sets of 10-8-6-4-2 all AHAP)
A2: Single Arm Bent Over Row (5 x 5 AHAP in between Bench Press sets)
B: Metcon (AMRAP – Rounds and Reps)
14/12 Calorie Row or Bike
12 Deadlifts 100/70kg
12 Single Arm DB Press (6 each arm) 22.5/15kg
If there are enough dumbbells the presses should be done holding 2 dumbbells in the rack position.
Try to alternate between rower and bike each round.