Monday 090518

Yesterday we had the pleasure of sharing CrossFit and fitness with our new friends at Midwest Ambulance Service. I hope they enjoyed the passionate speech on fitness and they see discover the benefits of functional movements.

Don't you love when HQ programs BP!

Workout
For time:
Row 500 meters
Body weight Bench press*, 30 reps

Row 1000 meters
Body weight Bench press, 20 reps

Row 2000 meters
Body weight Bench press, 10 reps

* Of course we want you to scale if necessary. If you do not have access to or cannot perform BWT BP, add 40% CTD standard push-ups to the total number of reps (meaning perform 42, 28 and 14) or 60% more to the total if your push-ups are from your knees (meaning 58, 32, 16).

Or use 60% of your BP 1RM for all 50 reps. This is your workout, remember...