Rx: Monday November 29th

Westside/CrossFit:

15" Box Squats + Lt Bands(3-Peg)
(Low Bar/Oly Shoes): 185@6 x 2,
205@6 x 2, 275/295/315 x 1
Close Grip Bench(index smooth):
135 x 3/3, 185 x 3, 225 x 1, 275 x 1,
315 x 1
Bench Press(mid grip): 335 x F, 275 x 7!

Overhead Press(cold): 135 x 10!
Back Squat(wide stance/high bar): 135 x 50!
DB Row: 125 x 10!
Overhead Tate Press: 40 x 8, 45 x 5

10-9-8-7-6-5-4-3-2-1 reps
SDLHP(40kg)
GHD Sit Ups
Burpees
For Time: 9:00

*Established a new 1 RM on close grip
bench with index finger on smooth part
of bar. 7 repped 275 with a mid grip on
bench as well. Repped out 135 lbs cold on
the strict press with 10 reps. 50 repped an
easy 135 lbs on the back squat to recharge
the juices. Finished off with some assistance
work & a short met-con.