Gibbstown Mickleton CrossFit

Strength 15 minutes to complete the following: A.1: Push Press (3x3 tempo 30X0) *Don’t forget the 3 second slow lower

*Don’t rest bar in front rack between reps A.2: Single Arm Ring Row (3x6/arm) Metcon (Weight) EMOM: 15 total minutes (5 rounds)

Minute 1: 10/8 calorie assault bike (as fast as able)

Minute 2: 10 dumbbell power clean and jerk (as challenging as possible

performed unbroken)

Minute 3: 10 strict pull-ups (as challenging as possible performed unbroken or in as few sets as possible)

RX Dumbbell Weight:50/35

Score is weight of dumbbells. (If you used 35lb dumbbells your score is 35) Extra Work a: Kettlebell Press (3x6 tempo 30X0) b: Weighted Pull-ups (3x3) -1 second pause at top and bottom of pull-up (normal speed of descent

and raise)

- Load if able

- Unload with feet on box

- Maintain hollow position throughout c: Dumbbell External Rotation (3x8 tempo 20X0) Prone @ 90 degrees #workoutoftheday