Do You Even Lift Bro?

29
Oct

Do You Even Lift Bro?

CrossFit Dunwoody – CrossFit

Bench Press (5-5-5-5-5)

Increase weight each set. Super Set with Pendlay. Finish all work sets of Bench and Pendlay in 20 minutes.

Pendlay Row (5-5-5-5-5)

Increase weight each set. Super Set with Bench.

Push Pull (AMRAP – Reps)

8 minute EMOM (L3)

Min 1 – :30 sec Max Push-ups

Min 2 – :30 sec Max Ring Rows (ropes hanging straight down from truss)

8 minute EMOM (L2/L1)

Min 1 – :30 sec Max Push-ups

Min 2 – :30 sec Max Ring Rows (adjust rope as needed)

Score is total of all reps.
For classes of 7-12, have some athletes start on rings. For classes of 12+, some will start rings & push-ups in second half of the minute so make a quick transition!