Friday CrossFit South Jersey

Strength

A.1: Close-Grip Bench Press (4 x 6 reps, Rest 1 Minute; 3112 Tempo)

A.2: Single Arm 3-Point DB Row (4 x 6 reps/side, Rest 1 Minute; 3112 Tempo)

Metcon (Time)

3 Sets: 10 Push Press (155/103) 10 C2B Pull-ups 600m Row@ 90-95% Rest 2 Minutes Score is total time minus 4 minutes

Extra Work

3 Sets: 12 Reps Tall Kneeling Banded Y's Rest 30 Seconds 30 Reps Banded Tricep Pressdown Rest 60 Seconds

#workoutoftheday