January 18, 2019919.577.0063info@crossfitzeal.com

07/21/2017

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In WOD

Max Effort (ME) Upper Body

A) Bench Press*, 1RM
*choose a grip you haven’t maxed in awhile.

B1) Seated DB Press, 6RM
B2) Deadstop BB Row (+40lb chain), 4×6
B3) DB Bentover Fly, 4×15

C) WOD or Strength

For Time
9-7-5
DB Snatch (per arm)
Muscle-Up

Strength
BB Upright Row, 3×8
Behind-The-Neck Press, 3×8
Skull Crushers, 3×12
Seated Hammer Curls, 3×12

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