“Semi-Pro” CrossFit WOD – Monday January 23rd, 2023
Strength
Bench Press
On the 2:30 x 6 Sets:
5 Bench Press (58-68%)
*Percentage Based Off 1RM Bench Press
Metcon
Semi-Pro (3 Rounds for reps)
AMRAP 7:
1,500/1,200 Meter Row
Max Bench Press
Directly Into..
AMRAP 5:
1,000/800 Meter Row
Max Bench Press
Directly Into..
AMRAP 3:
500/400 Meter Row
Max Bench Press
Barbell: 155 / 105 lb
2023 01 22