Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – :45 Slam Ball Movement (change each round)

Min 2 – :45 DB Floor Press

Options…

Slam Ball

Slam Ball Lunge

Slam Ball Goblet Squat

Slam Ball Thruster

Slam Ball Burpees

Strength

Bench Press (1×5)

5-5-5-5-5

Bench Press

-Rest 1:30 b/t Sets-

*Partners work together, building to a heavy set of 5 Bench Press each.

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

AMRAP x 10 MINUTES

8 Slam Balls (20/15)

8 Slam Ball Step-ups (24/20)|(20″)

8/6 Cal Bike

P1 completes 1 full round, while P2 rests. Switch after every full round.