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© 2016 by CrossFit SPOT

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Bench Day Best Day

March 3, 2020

Starter 10min

1/2k Lat pulldown 3x(10)

Pushup 3x5/7

DB Glute Bridge 3x12

Plank Up downs 3x10

 

Main Course 20min

Bench Press EMOM with 2 warmup sets

4min 85-90% x1

5min 75-80% x2

6min 70% x3

 

Dessert 10min AMRAP

Thrusters x8

Pushup to Side Plank x8

Bike x10/12 cal

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