Crossfit321 Vacation WOD

Dropped into Crossfit321 in Topsham (Brunswick), Maine and this was the workout.  Sam was a member of this Crossfit for a while while at Bowdoin…

Not for time do 3 rounds of Bench Press with the following rep scheme:

• 5 x @ 65% of 1 RM
• 3 x @ 75%
• Max Reps @ 85%

Then for time do:

• Row 2k
• 50 x Burpees
• 50 x Pullups
• 50 x Hand Release Pushups

Results:  This is a great holiday upper body workout.  Need to come up with the equivalent lower body workout.  Max effort bench ended up with 3 reps at 180lbs/80kg.  Metcon in 20:22.