Cascade CrossFit | Seahawks!
12pm Strength WOD
1pm Open Gym
5 rounds of 10 bench press at 60% of 1RM every 2 minutes. You can partner up for this part!
WOD: Every 3 minutes for 12 minutes complete
Prowler down and back 50/30
15 Hand release push ups
15 Russian K.B. Swings 53/35
* You get to rest for the remainder of the three minutes if you finish faster than that. If there is a big class have some people start on the bench and others start on the WOD.
