June 22:

Warm Up: 3 Rounds of
1. 5 x Push Ups
2. 2 x Dead Hang Pull Ups
3. 5 x KB Swings @ 1 Pood

Strength: Push / Pull, 4 x 8 Super Sets of
1. Bench Press / DB Row
2. Shoulder Press / DH Pull Ups

Metcon: 3 Rounds of:
1. 250m Row
2. 10 Push Ups
3. 25 DU’s
4. 10 Pull Ups

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5 thoughts on “June 22:

  1. Warm Up – Check

    Bench / Row – 20 ring pushups / 60#
    Shoulder Press – 105#X1, 95#x3

    Metcon – 10ish. give or take

  2. Warm Up: Check

    Bench/Row: 185,165,165,165/60#
    SP/Pull Up: 115,120,125,130/most were dead hang

    Metcon: 12:43

  3. Pingback: September 14: | MSFC Crossfit

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