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Pumped Up

Charter Oak CrossFit – CrossFit

1.a.: 1 arm DB Row (2×10/side)

*10% less weight than last week

*RPE 6-7 or ~3-4 reps left in reserve each set

*superset with db bench

1.b.: DB Bench Press (2×10)

*10% less weight than last week

*RPE 6-7 or ~3-4 reps left in reserve each set

*superset with db row

2.: Metcon (5 Rounds for reps)

5RDS: 30sec on/30 sec off (20min total)

Cal Row

Hand Release Pushups

Cal Bike (or Shuttle Run)

2-arm Farmer Carry

*alternate movements each minute
*score is reps accumulated during row/pushups/bike

*if shuttle run each 25m length = 1 rep

*note weight of carry in comments




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