Main – CrossFit

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Single Arm DB row (3×10 (2:2:2 tempo))

Bench Press (3×6 (start at 80% and build each set))

Just a couple (AMRAP – Reps)

With a 12 min running clock


12 cal row

15 WBS (20/14lb) (30/20lb Rx+)

with remaining time, AMRAP

6 alternating pistol squats

8 slam balls (20/10lb) (30/20lb Rx+)

*scale pistol squat to single leg lateral box step ups

*note time it takes to finish the row/WBS

*score total reps for pistol/slam ball