3711 S. Isabella Rd. Suite A info@crossfitworthy.com 989-400-4886


Repition Push:  Bench 3x Max Rep
                Barbell Bench at 60% of 1RM

Repition Pull:  4 Rounds:
                Max Reps STRICT C2B pull ups in 2:00                                   
                Rest 1:00
                Max Reps of Push Press 165/115 in 2min no racks                        
                Rest 1:00

External Rotation Movement:  Prehab High Hang Muscle Snatch 4x10

Shrugs:  Dumbbell Shrugs 3x12-15

Suns out Guns out:  Incline Curl to Press 3x Max Reps

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