Part 1.  (20 minutes)

Bench Press
1×3 at 70% 1RM
1×3 at 80% 1RM
1×3+ at 90% 1RM

Rest as needed between sets.

Deadlift
1×3 at 70% 1RM
1×3 at 80% 1RM
1×3 at 90% 1RM

Rest as needed between sets.

Part 2.  (12 minutes)

Complete as many rounds as possible in 12 mins of:
2 Wall Walks
10 Wall Balls  (20/14 lbs) (10’/9′)
Run (shuttle), 25 m

Upcoming Events

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Kettlebell Seminar  – Feb 23 2013  – Sign up!!!!  

The kettlebell seminars will be opening up to other gyms in the area. so signup before it’s full.

The Swarm Pre-Games – March 2 2013. First ever in house CrossFit Comp at Swarm.  Click here for more details.

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