17-1-4

 

CrossFit WOD

Bench Press 1RM

AMRAP3
10/8 Push-ups
10 Toes-2-Bar
10 Deadlifts 185/123lb

Rest 2 Minutes

AMRAP3
7/5 Push-ups
7 Toes-2-Bar
7 Deadlifts 225/153lb

Rest 2 Minutes

AMRAP3
5/3 Push-ups
5 Toes-2-Bar
5 Deadlifts 255/163lb

Accessory:
Banded Tricep Ext. 3×8+
or 3xMax Rep Ring Dip
Weighted Plank 3×0:30
*Heavy

Mobility:
Lax Side Delt Mash
Lax Lower Back Mash
Seated Straddle

BodyFit:
Push-up 3-5x -5+ reps

AMRAP3
10 Sit-ups
10 Russian Kettlebell Swings
10 Walking Lunges

Rest 2 Minutes, repeat 2 more times