Warmup
Do all of CS, then:

12:00 of:
5 bench press up to 70%
10 heidels
10/10/10 drills

Lift
Bench Press 1×10@70%

CrossFit Workout
20:00 AMRAP
15/12 cal bike
15 lengths shuttle run (tape to tape)
15/12 cal row

no rx+

just get more reps

Cooldown
Go for a walk or roll out the part that’s sorest for 5:00.

Coach’s Note

A good, old-fashioned sweat fest. Pretty much everyone (short of an injury) should be able to RX this one today. I think someone miiiiight be able to sneak in 8 rounds if they’re a pain cave monster who likes to run. Most of us should be aiming for 5-6 rounds.

Gymnastics
50 strict hspu for time