CrossFit Chester 12/09/19

A. Every 4 minutes: x3
12 DB bent over rows
12 DB STOH (single arm pressing, any style STOH)

 

B. CFC Benchmark Workout

For time:

40/30 assault bike calories

30 thrusters (40/30)

30 pull ups

 

C. Core

1 minute plank
20 weighted sit ups
1 minute plank
30 hollow rocks
20 weighted sit ups

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