1. Review, as a group, the pre-class dynamic warm-up.
2. "The Combine" In teams of three, AMRAP 5 Bench press Rest one minute AMRAP 5 2 x run 50' down & backs Rest one minute AMRAP 5 Bench press Rest one minute AMRAP 5 2 x 50' down & backs
One set of teams starts with the bench presses, the others with the down & backs. 3-2-1 GO! and the bench press teams accrue as many bench press reps as they can, switching out as necessary. The teams running do the same, each running a total of 200' before tagging their next teammate in. After oneminute of transition time, teams go after next exercise. Rinse and repeat.
Score is total number of bench presses and down & backs.
Competitor level: bench press @ average bodyweight of all three members / 70% x average bodyweight of all three members CrossFitters: 70% x average bodyweight of all three members / 50% x average bodyweight of all three members Novices: 4 x 10 bench press, plus 2 x AMRAP 5 down and back
REMINDER: Northampton gym is closed today and tomorrow for regular classes! See you in Hadley!
Boot camp is still on for 6pm.