Westbound CrossFit - Coach Aaron
1630 - 14 of us
Warm Up
Row
Push-up
Ring Row
Shoulder Tap
HS Hold
HS walking technique
wall facing holds, around the world on box
Strength
Every 2:00 x 4 sets
6 Barbell Strict press +
10 Dual DB Bent Row
65-65-75-75
rows with 20 pound dumbbells
Conditioning
4 rounds for max reps:
1:00 max reps bench press (155/95lb.)
1:00 max row (cals)
2:00 rest
Intermediate: 105/65lb.
Baseline: 45/35lb.
95 pound bench press - 16-14-13-13 = 56
Row - 13-11-11-10 = 45
Total score 101
