Pause Bench 3-3-3-3-3
+ Max Set Bench Press @ 70% of your 3 RM
AMRAP 10 Minutes:
10 Burpee Bound Turn 180°
12 Feet Elevated Ring Rows
Extra Credit-
For Time:
30 GHD Sit Ups
1 Mile AirDyne
From our buddy Ben Alderman owner of former CrossFit Gold in Natomas, which has moved and is now called CrossFit Iron Mile.
What’s up everyone! This Saturday is the Grand Opening of my new gym, CrossFit Iron Mile. Event starts around 9:30 AM with Good Day Sacramento stopping by around 10:30 we have Mark Bell and Jesse Burdick doing a deadlift workout. At noon, some local elite CrossFit athletes will be putting on a benchmark demo. At about 1:00 there will be a gymnastics demo.
All are welcome to attend. There will be a food truck, coffee truck, vendors, a bounce house and balloon guy for kids. Raffle prizes include two Beast Metals Sleds, Grange gift cards, Progenex, Progenex Gift cards, WOD repair lotion, and more. All proceeds go to international justice mission, a nonprofit on the front lines of fighting human sex trafficking and modern slavery.
