Tuesday, April 2nd, 2019


With the Open completed we’ll be moving to a strength phase with pyramid loading focusing on moving heavier % at higher rep ranges. This week will be a test of your 3RM Back Squat, Bench Press and Deadlift, following which we will continue on a 4 week program that builds off of percentages and reps to gain strength back (or keep developing it) following these last hard CrossFit Open weeks. In 5 weeks we will retest our 3RMs

A1) Bench Press: In 15min find 3 RM

20min AMRAP

2 Ring Muscle Ups


8 KB Swings 2/1.5