CrossFit – Mon, Dec 23

CrossFit Showdown – CrossFit

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Bench Press (* Same Weight Across
* Aim For 86% 1RM)

“Shining Armor” (Time)

10 Rounds For Time:

9 Dumbbell Bench Press

30′ Dumbbell Front Rack Lunge

Double Dumbbells: (50/35)’s

Time Cap: 18 Minutes

KG | 22.5/15’s
AGE GROUP

13-15 & 55+ | (35/20)

KG | 15/10’s

“Shining Armor” | Open-Games (Time)

For Time:

10-9-8-7-6-5-4-3-2-1 Bench Press

30′ Kettlebell Front Rack Lunge

Barbell: (Bodyweight)

Kettlebells:(53/35)’s

Time Cap: 18 Minutes

KG | 24/16’s

Accessory (No Measure)

VO2 Max

1-2-3-4-1-2-3-4:

Minute Bike Erg [RPE 7-8]

Rest Same Amount As Work Time

Mindset (No Measure)

“A good teacher is like a candle, it consumes itself to light the way for others.”

Great teachers give selflessly, often sacrificing their own comfort to illuminate the path for others.