Workout of the Day⁣ Monday 260914⁣ ⁣ On a 20-minute clock:⁣ ⁣ From 0:00-10:00, for time:⁣ Run 1,600 meters⁣ ⁣ 10:00-20:00:⁣ Build to a 5-rep-max bench press⁣ ⁣ Post time and load to comments.⁣ ⁣ Stimulus and Strategy:⁣ Today we have a hard mile run effort, followed by 10 minutes to find a heavy 5-rep bench press.⁣ ⁣ Push hard on the mile — don't treat it as a warm-up for the bench press. When it's time to lift, complete 4-5 sets with 2 minutes of rest between each, building up to your heaviest 5-rep bench press for the day.⁣ ⁣ Intermediate option:⁣ Same as Rx'd.⁣ ⁣ Beginner option: ⁣ On a 20-minute clock:⁣ ⁣ From 0:00-10:00, for time:⁣ Run 800 meters⁣ ⁣ 10:00-20:00:⁣ Build to a 5-rep-max bench press⁣ ⁣ 📍crossfitkrypton in Chesapeake, Virginia⁣ ⁣ #CrossFit #WorkoutoftheDay