Bench Press Build-up E3MOM
20 – 15 – 10 – 5 – 1
For time: (25min cap)
100 Sit-ups (anchored)
200m Run/Row or 0.5k Bike
20 Handstand Push-Ups RX+ Strict MRX 2/4” Rise
400m Run/Row or 1k Bike
40 Dips (bar) RX+ Rings Strict MRX Parallette
800m Run/Row or 2k Bike
80 Push-ups RX+ Hand Release Push-Ups
100 Double Unders
Chest & Core Development
20 Dumbbell/Kettlebell Bench Press
20 Evil Wheels
20 Banded Push-Ups
20 Band Pull-Aparts
20 Dumbbell/Kettlebell SeeSaw Bench Press
10 Clapping Push-ups
Heck yeah! Young Amya is always showing up early and always showing out too. This young lady is a stellar athlete who is hard working, motivated and determined. She has beautiful form and technique and is another shining example of a CrossFit Kid graduating to the “big gym” and showing all the adults just how it’s supposed to be done. She’s got a quiet way about her in the gym, but she holds her own in every way and knows how to work. Keep after it, young stud 🙂
Check out Amya with that perfect wb shot – that’s awesome , girl!
55-65-75-85-95
3+20 bike, scaled to 14 HSPU w/3″ rise (no-repped next two so moved on)
135(20)-160(15)-175(10)-190(5)-210(1)
3+65 rx (row/rmu) finished at 28:24
Ring dips*
and bike*
50 push ups
A. 135-145-165-185-225
B. 3+60 scaled life (ww,🏃♂️)
C. 🎒
95(20)-115(15)-135(10)-165(5)-215(1)
24:46 rx run
A. 75(20) – 95(15) – 110(10) – 125(5) – 150(1)
B. 23:15 RX+ row
a) 115(20)-145(15) – 160 (10)-205(5)-230(1)
b) 23:58 Rx 🏃♂️
135(20) – 165(15) – 225(10)
255(5) – 275(1) – 300(1)
22:14 RX+ ( row )
135-155-185-225-275-300-315
19:58 rx+ row
135(20)-155(15)-185(10)-225(5)-275(x)
22:52 rx+ run
3+58rx+
22:08 Rx+ (Run)
135-155-185-225-275(x)
21:25 Rx+ run