Part 1. (15 Minutes)

Bench Press 5 reps @ 75% of 1RM
Bench Press 3 reps @ 85% of 1RM
Bench Press 1+ reps @ 95% of 1RM

Rest as needed between sets.

Part 2. (16 minutes)

“Tabata Something Else”

Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Last done Aug 24, 2011

Other News

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

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

You guys need to sign up for these as soon as you can.