Strength:
Bench Press:
3 Tempo Bench Press x 5 (3 second negative)
12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (50s/35s)
5-10-15-20-25 ….
Calorie Row
(Women’s Calories: 4-8-12-16-20…)
Strength: Bench Press: 3 Tempo Bench Press x 5 (3 second negative) 12 min AMRAP25’-50’-75’-100’-125’-150’….Dumbbell Front Rack Walking Lunge (50s/35s)5-10-15-20-25 ….Calorie Row(Women’s Calories: 4-8-12-16-20…)
Vette City CrossFit 