CrossFit / CrossFit Express

Strength
Push Press
2-2-2-2-2

Build to a heavy double with a near to perfect form
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Bodybuilding
Bench Press, 4x10
Banded Lat Pull Downs, 3x10
Romanian Deadlift, 3x10
*work in groups of two

Conditioning
Every 4 Minutes for 16 Minutes
500m Row

Bootcamp

Hero WOD "Emily"
with a partner; I Go, You Go!

10 rounds for time of: (TC: 20')

30 DU (60 speed steps/90 SU)
15 pull-ups (banded)
30 air squats
100m sprint

5 full rounds each

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