Wednesday - CrossFit 🦆

Strength

4 Sets:

4 weighted strict pull ups (build, 77-85%)

Rest :20

3 medball slams

Rest 2:00 between sets.

Conditioning

“Antacid”

On the 6:00 x 3 sets:

20/16 cal bike erg

200 M run

20/16 cal row

Accessory

3 Supersets:

20 ring rows

10 dual DB hammer curls

Rest 1:30 between sets.