CrossFit Pally – Bootcamp
4×8 db bench press (heavy)
Followed immediately by tricep barbell bench press (burnout)
After finishing the segment above. Complete
3×8 sets of db bent over rows (heavy)
Ascending reps (20 minute time-cap)
5 Stability ball passes
5 Horiz barbell rows (underhand grip)
5 down-back sprints in bc room.
5 barbell thrusters 95/55 rx
Increase burpees, passes and rows by 5 every round.
Increase sprints and thrusters by 1 every round.