17/5/2019 CFNL WOD

4 Reps every 90secs for 4 sets(6mins)
@ 75/75/80/80% 1RM
Max Reps on final set


Bench Press (Deload)
5 reps every 90secs for 3 sets
@ 75% 1RM
Rest 90secs
No Max Reps

5 rounds for max reps of:
Max rep Bench Press, 1x bodyweight
Max rep Pull-ups

There should be minimal rest in between

Record all 5 sets of scores i.e 12/9, 11/9, 10/8, 8/7, 5/4

Core (optional but recommended):

MB Seated Twists 9/6 or 3kg Tabata

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