Tuesday

Live Free Miami – CrossFit

Close grip Bench (Build up to a 6 rep max)

B1) supine hip extensions (elevated) 8 each leg

B2) Bulgarian split squat 8 each leg (start with BW and go up each set if possible)

WOD : Metcon (Calories)

1 min on 1 min off (alternate with someone)

ROWx5

work on a low stroke rate (18-20) with powerful pulls

aim for max wattage

Score is highest wattage output