CrossFit / Tue, Dec 9
- Coach Ivan
- Dec 8, 2025
- 1 min read
Happy birthday Coach Matt!
Upper Body Push/Pull + Dumbbell Metcon
Warm-up | KB Complex
3 Rounds of:
5 KB Cleans + 5 KB Push Press + 5 KB Front Squats (each side)
Strength
DB Chest Press 4x8 + Superset DB Rows 4x10/side
WOD | For Time
4 Rounds of:
12 DB Chest Press (Rx: 50s/30s)
9 DB Hang Power Cleans (Same)
6 DB Front Squats (Same)
250 Meter Row
Cool-down
Banded Shoulder Distractions + Lacrosse Ball Pec Smach.

8:41 Rx