03122020

CrossFit Purpose – CrossFit

Metcon (Time)

21-15-9

Front Squat 95/135

Assault Bike

Strength/Skill

Bench Press 5X5 70%

DB Curls 3 Sets of 10

DB Flys From Flat Bench 3 Sets of 10

DB Skull Crushers – Laying On Flat Bench

(Slow & Controlled Time Under Tension)

Warm-up

5 Minute Bike Erg

4 Arm Circles (Small To Large Both Directions)

20 Up & Backs (Arms)