CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest :30)
AMRAP 8:00
3 Bench Press 185/125
5 Deadlift 225/155
For time:
100 Squats
For time:
100 Triceps Press Downs (red band)
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CrossFit Competitor
Bench Press
70% 5×5
For load:
Weighted Dips 3-3-3-3-3
(rest as needed)
5 rounds for total reps:
Strict Handstand Push-ups
(rest 1:00)
For load:
Bent Dumbbell Row 8-8-8-8
(rest as needed)
For time:
35 Weighted sit-ups 53/35
35 Toes to Bar
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Weightlifting
Rest
“Rather the pain of discipline, than the pain of regret.”
~Bob Andrews
