08/30/2019

CrossFit Loyalty – CrossFit

Warm-up (No Measure)

Light Weight Superset- 4 Rounds

Tempo Bench Press- 10 reps: 4 Down, 1 Up

Immediately followed by Tempo DB Row- 10 reps: 4 Down, 1 Up

Rest as needed between rounds

Bench Press

10 minutes to find a heavy set of 3

Metcon (Time)

18 minute AMRAP ladder +3

Wallball

WB Russian twist

WB Box step over

WB 100m run
Increase by three reps each round, 100m stays the same.

Feet must be off the ground during the twist.

If you finish the round of 21 before the cap you can stop early.

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