4/22
CrossFit Manayunk – CrossFit
Deadlift (4×8 @ 65%)
In Between Sets Complete
4×8 Double DB FLOOR/BENCH Press (35/50/70)
4×10 double Dumbell Bicep Curl (l+r=1)
*sec pause at the top*Dont swing you body
Strict /assist Pull Ups 4×5
ROW: Metcon (Calories)
Row For Cals EMON (18min)
Starting With 0-1min complete 5/3 Cals. Once completed Rest until next Min and add 1 Cal each round.
Ex- 0-1min 5 cals
01-02min 6 cals
02-03min 7 cals
…..
If you get caught continue rowing for remain Time Cap with No Rest. **Score is your highest amount of Cal you completed in Min**