CrossFit One Valley – Strength

Pendlay Row

5×5 bent over penday rows

**build to a moderate set, nothing crazy heavy

**Rest 2 mins between sets

Metcon (AMRAP – Reps)

B. Upper Anterior/Posterior mix:

9 min EMOM:

1: 10 close grip bench press (keep this lighter today)

2: 1 tough UB set of strict pull ups (if you are not able to do pull ups, then do ring rows, but make them hard)

3: 50ft heavy farmers carry w/ DB’s or KB’s (try to pick something tough)