September 13, 2018 – CrossFit

A. Alternating Sets: Close Grip Bench Press, Dual Dumbbell Bent-Over Row

4 sets, for quality, of:
A1. 5 Close Grip Bench Presses
3 Close Grip Bench Presses
1 Close Grip Bench Press
5 Close Grip Bench Presses
Every 4 minutes for 16 minutes. Last set of 5 heavier than first set.A2. 6 Dual Dumbbell Bent-Over Rows (2020 tempo)

B. 8 minute AMRAP of Ring Dips, Handstand Push-Ups, and Burpees

As Many Rounds and Reps as possible in 8 minutes:
15 Ring Dips
10 Handstand Push-Ups
5 Burpees

C. Alternating Sets: Shoulder Press, Supinated Barbell Bent Over Row

3 sets, for quality, of:
C1. 25 Shoulder Presses @ 20/15 kgC2. 25 Supinated Barbell Bent Over Rows @ 20/15 kg

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