HeadQuarters – CrossFit

Metcon (No Measure)

EMOM 21

Min 1: 10 DB bench (or floor press) 45/25+

Min 2: 10 back squats 135/95 (take from floor if possible)

Min 3: 10/8

Rest 5 min

3 rounds

1 Min DB hammer curls

rest 15 seconds

1 Min DB skull crushers

rest 15 seconds

1 Min push ups

rest 15 seconds

rest 1 min

3 round workout will have a minute and 15 seconds to get the feeling back in the arms/chest/ triceps.