**CrossFit Junior Teens @ 4.15pm**

Five or Six sets of:
Bench Press - *2 Sec Descent tempo*
Rest 3 mins between sets above 85% of 1-RM
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

then:

Against a 3-min running clock, perform the following:
Run 400m
Max Cals of Assault Bike OR Rower

Rest 3 mins between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

Post weights and Cals to comments.

6am collage.jpg

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