CFE:
Movement of the month: pull-ups
24m EMOM
1) 12 Double DB front squats
2) 8 HSPU
3) 12/10 cal bike
4) 10 pull-ups
CrossFit:
Bench Press: work to a heavy 4 rep.
– drop 15% and do 6×3
Capacity Builder:
13 min amrap:
6 burpee plate 2 OH 45/25
8 wall balls 20/14
10 cal row
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