CrossFit Aesthetics – CrossFit Weightlifting Bench Press (3×12) Metcon Metcon (Time) 20cal Row 20 Ring Rows 20 Standing Rows (135/95) 15cal Row 15 Ring Rows 15 Standing Rows (135/95) 10cal Row 10 Ring Rows 10 Standing Rows (135/95)

CrossFit Aesthetics – CrossFit Weightlifting Bench Press (3×12) Metcon Metcon (Time) 20cal Row 20 Ring Rows 20 Standing Rows (135/95) 15cal Row 15 Ring Rows 15 Standing Rows (135/95) 10cal Row 10 Ring Rows 10 Standing Rows (135/95)

CrossFit Aesthetics – CrossFit Bear Complex 8 Sets *Deadlift+Power Clean+Push Press+Front Squat*If you drop/fail during your set, the set starts over. Try to increase weight over sets. Metcon (Time) 5 rounds for time: 5 deadlifts (275/185) 10 BurpeesUse #275 as a baseline. The deadlift weight should be at %70-%75 of your 1RM.

CrossFit Aesthetics – CrossFit Back Squat (1-1-1-1-1-1) These are all heavy sets. Take 5-10mins to warm up to your first set. From there, increase up to your 1RM. Lets shoot for a new PR today!! Metcon (AMRAP – Rounds) 15min AMRAP -400m Run -20 S2OH -10 Overhead Squats(#95/#65)