Friday, June 22 Gym Open @ 6:15am



  • 550m Row
  • 15 Seated DBell Press
  • 12 DBell Rows


Bench Press as follows:

  • 7 Sets of 3 @ heavier each round
  • REST as needed between sets
  • start @ 55%

Dumbbell Bent Over Rows

  • 3 Sets of 10

Dumbbell-Weighted Abmat Sit-Ups

  • 3 Sets of 15

Met-Con WOD:

AMRAP in 20:00 of:

10-9-8-7-6-5-4-3-2-1 reps of:

  • Push Press with a build (start at 95/55)
  • Pendlay Rows with a build (or Double Calorie Row)
  • Pull Ups
  • Box Jumps

About crossfitcphs

PE Teacher at Carleton Place High School
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