We Will Be Announcing The Winner of Rowvember This Saturday, 14th at the Christmas Party!

Weightlifting

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – Max Reps @ 80%

Rest 3 minutes between sets.

Metcon

For time:

50 Burpees Over the Barbell

50 Front-Racked Alternating Reverse Lunges (95/65 lbs)

50 Push Presses (95/65 lbs)

50 Toes to Bar