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
10 minutes to find a heavy set of 3
18 minute AMRAP ladder +3
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.