CrossFit Evergreen – CrossFit

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Strength

Bench Press

Tempo Barbell Brnch Press

4 sets of 6

Building to a heavy set

5 second negative

1 second on chest

Explode back up

Start at 50% and build from there

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Row

15 Push-ups

15 DB Deadlifts (50’s/35’s)

15 KB Swings 24/16