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