![](https://crossfitgolden.com/wp-content/uploads/2022/04/IMG_3579-copy-525x700.jpg)
Bench Press!
Weightlifting
Three sets of:
Bench Press x 6 reps @ 20X1
Rest 30 seconds
Single Arm Kettlebell Row x 20 reps @ 10X0
Rest 30 seconds
Metcon
Four rounds for time of:
Row 500 Meters
20 Slamballs (30/20lbs)
10 Toes to Bar
Bench Press!
Weightlifting
Three sets of:
Bench Press x 6 reps @ 20X1
Rest 30 seconds
Single Arm Kettlebell Row x 20 reps @ 10X0
Rest 30 seconds
Metcon
Four rounds for time of:
Row 500 Meters
20 Slamballs (30/20lbs)
10 Toes to Bar