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Components
Strict Weighted Pull-ups
Barbell Strict Press
Metcon
30 minute row for meters
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
Wednesday - 09/28/22 - Invictus Miami
Class
(All)
Armed Comp*: 10:00 AM
4:45 PM Armed Comp/OLY Class
6:30PM Armed Comp/OLY Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday - 09/28/22
3 x NFT
10 double kettlebell bent over rows
50' double kettlebell overhead carry
10 back extentions
A: Strict Weighted Pull-ups (5 sets 5 reps)
B: Barbell Strict Press (use 3RM 2x5 70% 2x3 80% 1 set AMRAP 90%)
Metcon (Time)
3 rounds
300' dumbbell farmers carry 50/35
20 deficit dumbbell push-ups
10 dumbbell push jerks 50/35
30 minute row for meters (Distance)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 28, 2022
Male Clients
Female Clients
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