bench_press_crossfit

ATHLETE
A. Find your 1RM Bench Press
Mobilize prior to lifting, warm-up a lot, and mobilize after lifting

B. Test WOD

15-12-9
Deadlift (225/155) (Comp 315/205lbs)
Burpee box jump-overs 24/20″

COMPETITOR
Extra Work

C. Max distance HS walk in two minutes
OR
Max effort “nose and toes” HS hold in one attempt-
Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold.