“Work hard in silence, let your success be the noise.” – Frank Ocean

December 28, 2021

CrossFit Armed – CrossFit

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10 Scapula Pull Up

10 Kips


A1): Bench Press ( 3×6 @80%-85% Tempo 21×1)

-A2) Barbell Bent Over Row 3×10 tempo 21×1 (Supinated Grip)

WOD: Metcon (Time)

For Time

50/40 Cal Bike

40 Chest to Bar Pull up

100ft Single DB Walking Lunges

20 Single DB Box Step Overs

20 Single Arm DB Shoulder to Overhead

Dumbbell (65lb/45lb 50lb/35lb 35lb/25lb)

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