5/15/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Alternating Top Down Dumbbell Bench Press

8 Single Arm Dumbbell Row

8 Kettlebell Halo Each Direction

Shoulder Press

Part A – 5 Sets:

1 Tempo Strict Press(Regular Speed Up, 4s Down)

2 Strict Presses

Rest as needed between sets.

Part B – 1 Set:

Max Reps Strict Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

50 Double-Unders, 500m Row

50 Double-Unders, 5 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

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