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.

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