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CrossFit 11/21/14

21
Nov

CrossFit 11/21/14

Cleveland – CrossFit DTF

1. Bench Press 55555

2. Front Squat 333

3. 3 rounds NOT for time, increase weight each round.
(a) 12-15 DB Strict Press
(b) ME Wide-grip Strict Pull-ups
(c) 60-sec ME Sit-ups

4. 3 rounds NOT for time, increase weight each round.
(a) 12-15 One-arm DB Bent-over Row
(b) ME Strict Dips
(c) 60-sec ME Strict KTE

Bench Press (55555)

Front Squat (333)

DB Shoulder Press (3 x 12-15)

Pull-ups (3 x ME (Wide-grip))

Sit-ups (3 x ME (60 sec))

Bent Over Row (3 x 12-15 (One-arm DB))

Dips (3 x ME (Ring or Bar))

Knees To Elbow (3 x ME (Strict))