Friday, April 7 Gym Open @ 6:20am

growth

PREPARATION:

  • 30 Thrusters with bar
  • 30 Calories on Rower

STRENGTH:

Superset the following 5 rounds:

  • 4 reps of Bench Press @ 70%, 75%, 80%, 82%, 85%
  • 8 reps of Pendlay Row @ 95/55 for all rounds

Superset the following 4 rounds:

  • 4 reps of DB Row
  • 8 reps of DB Incline Bench Press

Met-Con WOD:

Choose A> or B>

A>

21-18-15-12-9-6-3 of:

  • Push Press/Jerk @ 105/55
  • Calorie Row/Ski/Airdyne

B>

3 rounds of:

  • 9 Power Cleans @ 115/65
  • 9 Pull Ups
  • 9 Push Jerks @ 115/65
  • 9 Toes to Bar
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About crossfitcphs

PE Teacher at Carleton Place High School
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