CrossFit Metropolis – WOD
Bench Press (5×5)
5 Rounds Every 2 minutes
5 Bench Press at 80% 1RM
Pick a load you can lift 6 to 8 reps if you do not have a current 1 RM
5 Rounds of 30 seconds work 60 seconds rest
Concept 2 Row for distance (meters)
Row the fastest pace you can maintain for 30 seconds.
Aim to keep distance rowed consistent through all 5 rounds.
Row hard and expect to breath heavy.
Record total distance rowed over all 5 rounds. Note distance per round.