Pre WOD
On a 20:00 running clock, find your heaviest 1 rep bench press
Workout of the Day
EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy)
Immediately Into…
EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Ring Rows
(Score is Total Reps)
![](https://roaringforkcrossfit.com/wp-content/uploads/2022/06/P1060540-757x700.jpg)