Crossfit Charlottesville – CrossFit
A1: Dumbbell Bench Press (3 x 15-20 reps @20X0 tempo)
DB Bench Press
A2: Weighted Pull-ups (3 x 6-8 reps @20X1 tempo)
Use bands as necessary to complete 6-8 reps.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes:
Chest to Bar Pull-ups
DB Push Press
Box Jumps, 24/20″
Pick a moderate load for the DB Push Press that will allow you to move through most sets unbroken.