Pre-Friday!

25
Jul

Pre-Friday!

CrossFit Dunwoody – CrossFit

A Bad Fight (AMRAP – Reps)

3 Rounds For Max Reps(L3/L2)

1 Minute Max Calorie Row

1 Minute Max Ring/Box Dips

1 Minute Max Slamballs(20/15)

1 Minute Max V-Ups

Rest 1 Minute

3 Rounds For Max Reps(L1)

1 Minute Max Calorie Row

1 Minute Max Pushups/Knee Pushups

1 Minute Max Slamballs(15/10)

1 Minute Max Abmat Situps

Rest 1 Minute
Add up your reps from all 3 rounds. You only rest 1 minute after you finish a minute of max v-ups.

Accessory Work

BRODown FINISHER

2-3 Sets of

20 DB or Barbell Bicep Curls

25 Banded Tricep Extensions

Max Rep Pushup Burnout

Rest as needed b/t movements