400 meter run
3x10
pullups
push ups
pvc ohs
Ready
6 min EMOM
Even - hold the bottom of a Push up
* 3 burpees each time you fail
Odd - bear crawl
* 3 burpees if you stop/knees touch ground
Strength
Cycle 4 week 1
Bench Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number
Metcon
Crossfit Linchpin Test 3
3x
21 wallballs 20/14
14 Handstand push ups
7 Deadlifts 140/90kg
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