Call Us: (216) 245-9697

Work harder than anyone in the room.

8
Sep

Work harder than anyone in the room.

CTOWN CrossFit-Downtown – CrossFit DTF

1. Spend 5-7 minutes warming up for heavy triples of Strict Shoulder Press
2. OT2M x 10 minutes, perform 3 Strict Shoulder Presses (increase) + 15 Push-ups

3a. BB Curl 3 x 10-12 (increase)
3b. Dips 3 x ME
(No measure for Wodify for a+b)

4. Ascending ladder x 8 minutes of:
2 HSPU
2 Strict Pull-ups
4 HSPU
4 Strict Pull-ups
6… and continue until time limit.
* Pause 3 seconds after EVERY 2 reps

Shoulder Press (5 sets x 3 reps OT2M + 15 Push-ups)

Metcon (AMRAP – Reps)

Ascending ladder x 8 minutes of:

2 HSPU

2 Strict Pull-ups

4 HSPU

4 Strict Pull-ups

6… and continue until time limit.

* Pause 3 seconds after EVERY 2 reps