CONGRATS TO THE BLUE FAMILY!!!
And Happy Birthday to Rony D!
Warm-Up:
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| Welcome to the GE Family baby Prince! |
Dynamic Warm-Up/Burg WU
Strength:
ME wide grip bench: Go for a new 1RM!
SS1: Bradford Press 3 x 10
SS1: Weighted Ring Rows 3 x 12
SS2: KB Incline Bench 3 x 10
SS2: Bent Over Rows 3 x 6
SS3: Triceps Work 3 x 10
SS3: Ab Work 3 x 10
*SS = Super Set (rest 1-2 mins between each SS, not each set)
**If you do the strength, don't do the metcon!
MetCon:
10-1 Reps for time of:
KB Swings 70/53#
GHD Sit-ups
--After every even round, do 1 sled sprint 40m 45/25#
**Don't forget the Crossfit Games start today! First event at 7am
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