CROSSFIT SYOSSET/ FRIDAY, NOVEMBER 13TH

LIFT:

BENCH PRESS:

7 X 3 REPS
3 REPS EVERY 60 SECONDS 65%

METCON:

IN 3 MINUTES COMPLETE
500/400 METER ROW
AMRAP OF WALL BALL 20/14
ONCE THE THREE MINUTE MARK IS UP, REST 2 MINUTES
START OVER EVERY 5 MINUTES
FOR A TOTAL OF 5 SETS