Saturday 7.28.18


CrossFit, CrossFit Strength, & Endurance

Macrocycle: The Upsidedown 1.3


Teams of 3
For Time:
55 Deadlifts (225/155/45%)
55 Wallballs (20/14)
55 Calorie Row
55 Push Ups

*Relay style after each individual exercise.



CrossFit Strength (open gym)

Bench Press
3 x 12 (97.5% 12 RM)

3 x Super Sets
a. 12 DB Incline Chest Flys
b. 12 DB Bent-over Reverse Flys

3 x Drop Sets
a. Hard Set Wide Push-ups
b. Hard Set Push-ups
c. Hard Set Banded Wide Push-ups
d. Hard Set Banded Push-ups

3 x Drop Sets
a. Hard Set Strict Pull-ups
b. Hard Set Banded Pull-ups
c. Hard Set Ring Rows