STRENGTH
1a) Close Grip Bench Press: 3 x 8-10. Rest 45s.
– add weight each set building to a moderate/heavy set of 8-10.
– This is 3 ”work sets”
1b) Banded Pull-aparts: 3 x 25. Rest 45s
METCON
5 Rounds, NOT FOR TIME:
2 Turkish Get-ups (1 on each side)
10 Pull-ups
20 KBS (53, 35)
Rx+:(Strict Pull-ups)
L3: (45, 30)
L2: (Band Assisted Pull-ups) (35, 25)
L1: (Reps start at 8 instead of 9) (Ring Rows) (35, 25 Russian Swings)
*Ideally your athletes will use the same weight for TGU as they use for KBS.
20:00 Cap on this Work
*Score = favorite named CrossFit workout