A. 3 Sets, NFT:
– 10 Strict Pull-Ups > Ring Rows
– 10 Bent Over BB Rows
– 30 Band Pull Aparts
– 60s Bent Hollow Hold > 60 Bent Hollow Rocks
B. “BIRTHDAY BOP”
Alternating EMOM 12 (2 Rounds):
– 1 – 8 Alternating DB Snatch (50/35) + 10 AbMat Sit-Ups
– 2 – 15/12 Calorie Row
– 3 – 8 DB Push Press (50/35) + 10 AbMat Sit-Ups
– 4 – 15/12 Calorie Row
– 5 – 8 Goblet Squats (50/35) + 10 AbMat Sit-Ups
– 6 – 15/12 Calorie Row
Further Reading:
– Master the Basics First – CrossFit Invictus
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