Seated single arm strict press

3x12 across left and right

add 2.5#s to last week

follow each work set with

x-over symmetry

8 reverese fly

8 pull down



30 deadlifts 135/95

15 bar facing burpees

20 deadlifts

10 bar facing burpees

10 deadlifts

5 bar facing burpees  


Comp HW

EMOM 10 min

odd: 18/15 calorie row

even: 8 hspu  


X-over symmetry  

IRON SCAP protocol  


CrossFit Journal: The Performance-Based Lifestyle Resource