Bench Press/DB Rows/Curls/Triceps

Friday

Caffeinated CrossFit Gym, Smyrna, Georgia

Bench Press -Take 90% of 1 RM

5 @ 75%, 3 @ 85%, max @ 95%

3 Sets:
12 Dumbbell Rows (Each Side) 
12 Bicep Curls

12 Dumbbell Tricep Curls

*Take about 10 min.

For time:

40-30-20-10

Sit Ups

Hip Extensions

*10 Min time cap