Transcona CrossFit

Monday December 2,2019

Body Armor

3 Giant Sets:
10 Dumbbell Bench Press (weight that you’ll complete the 10 reps without dropping)
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 Sit-ups (12 GHD Sit Ups)

Rest 2 Minutes Between Sets

“Randy Savage”

AMRAP 12:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

LiteFit Same as CF…use DB for Randy Savage and Knee Raises for T2B.

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