Push. Pull. Swole.


Push. Pull. Swole.

CrossFit Dunwoody – CrossFit

Bench Press (3-3-3-3)

Start heavy, finish heavier. Increase weight each set. Only 4 sets, so start heavy to get max volume. 1 set every 2.5-3minutes.

Big Class – Have some people start on bench, some people start on row. It is NOT superset; do all bench, then do all row or vice versa.

Pendlay Row (3-3-3-3)

Same notes as Bench.