CrossFit Rx – CrossFit
Skill
E3MOM x4:
1- Handstand Walk 10m or Tall Bear Crawl 30m
2- Legless Rope climb x1-2 or Rope climb x1-2
Bench Press (55%x8, 65%x8, 75%x8+ of 3rm (add #5-10) )
(Last set is AMRAP -1)
Accessory
2-4 sets:
Ski 20s @ HIGH effort
Heavy Loaded Carry x100ft
Sled Push x150ft
Finisher
3 sets:
A1. Alternating Dumbbell curl x20
A2. Banded tricep pull downs x30