CrossFit WOD 11/16/17

Strength:
Bench Press
Warm-up sets: 1×10, 2×5
Work sets: 5×3 reps 

**increase weight each set as possible 
**barbell must touch chest and then rise to full extension of the arms for proper reps

WOD:
3 cycles of:
AMRAP in 4 min of:
9 Burpee
7 Push-ups
5 Pull-ups (advanced strict Pull-ups)
*Rest 1 min btwn cycles

**Full extension on strict Pull-ups and chin above the bar for rep to count

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