CROSSFIT SYOSSET/ FRIDAY, DECEMBER 18TH

BENCH PRESS
COMPLETE 60 REPS IN AS LITTLE SETS AS POSSIBLE
WITH 50-60% OF 1 REP MAX

METCON:

EVERY 90 SECONDS, FOR 15 MINUTES  (5 sets) of:
Station 1 – Kettlebell Windmills x 5-6 reps each arm
Station 2 – Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

REST

Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Pull-Ups
6 Strict Handstand Push-Ups
12 Kettlebell Swings