LIFT

Speed Bench 3 x 9 Narrow, Normal, Wide @45% of your 1 RM

3 reps at each grip position x 3

WORKOUT

Performance
5 Rounds For Time of:
10 KBS 24/16kg
10 Lunge Steps w/KB
10 Push Ups

Fitness
5 RFT
10 KBS Russian 24/16kg
10 Lunge Steps
10 Push Ups/5 Negatives

THROWBACK THURSDAY

Donna and James Hobart (now part of the CrossFit Mayhem Freedom Team) at CrossFit Boston in 2008

Donna and James Hobart (now part of the CrossFit Mayhem Freedom Team) at CrossFit Boston in 2008