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Bench – Dynamic Effort

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Sammamish CrossFit, Sasquatch CrossFit – Class

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Bench Press (10 X 3 @ 65% )

Lower controlled, Pause at the chest until the barbell is completely motionless, then explode back to lockout.

Rest is less than 90 seconds between sets

Metcon (AMRAP – Rounds and Reps)

Teams of 3

12 min AMRAP

Relay Style

50m Sled Push (225/185)

15 Ball Slam (30/20)

50m Sled Push 225/185)