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CrossFit Veni Vidi Vici – CrossFit

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Bench Press (6×3)

Part A

Every 90 Seconds for 6 Rounds:

3 Tempo Bench Press

Goal is to build up to 75-80% of 1RM or AHAP(2 seconds down, 1 second pause at bottom, then press bar to lock out as fast as possible)

Metcon (Time)

Part B

4 Rounds:

10 Strict HSPU {Kipping HSPU} [15 Seated DB Shoulder Press]

15/12 Cal BikeErg [12/10]

20 Alt Pistol Squats {Bench or Box Assisted} [Alt DB Lunges]