3/11/2018


0:00-16:00

Strict Press

Warm Up Sets:

10x EB

5x 40%

3x 60%

1x 80%

Working Sets- Off 3RM

Set 1- 6x 50%

Set 2- 3x 75%

Set 3- Max Reps X 3RM#

Set 4- Adjust accordingly

1-2 reps- decrease 5-10#

3-4 reps- leave the same weight

5+ reps- add 5-10#

@ 16:00

400m Run

12 Burpees

30/20 Cal Bike

12 Burpees

20/16 Cal Row

12 Burpees


7509 S 5th St, Suite 121 - Ridgefield, WA 

EastRidgefieldCrossFit@gmail.com

(360) 818-8414