CrossFit – Thu, Jan 23

Warm up – Thursday (AMRAP – Reps)

Banded 7s
-into-
8:00 AMRAP
10 Walking Lunge Steps
10 Alternating V-Ups
3 Tempo Bench Press (empty bar)
5 Scap Pull-ups
10 Single Arm Dumbbell Upright Row (each)

Bench Press (10 sets
3 Tempo Bench Press (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-)
Metcon – Thursday (AMRAP – Reps)

13-11-9-7-5
Push Up + Renegade Row (50s/35s)
-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-
(KG conv: 22.5/15 DBs)

Time cap:15mins

RX+

15-13-11-9-7
Push Up + Renegade Row (50s/35s)
-50ft Double Dumbbell Walking Lunge (50s/35s) after each set of Push Ups + Renegade Row-
(KG conv: 22.5/15 DBs)

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