9/19/2019

STRENGTH

30 DEADLIFTS FOR TIME AT 60%
30 BENCH PRESS FOR TIME AT 60%
3X8 BENT OVER BAR BELL ROWS AT 20-25% DEADLIFT
3X10 EMPTY BAR BELL GOOD MORNINGS
3X10 GHD BACK EXTENSIONS WITH 10LB PLATE
2X12 REVERSE HYPER

METCON

100 WALLBALLS 20/14
EMOTM 5 PLATE SIT-UPS 25/15

CrossFit KGB