CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

30 red banded pull-aparts

20 red banded pass throughs

30 red banded tricep extensions

With a partner:

1:1 (W:R)

3 x 8 slow/strict ring rows

Bench Press (8 x 3 with 90 sec rest )

Find a Mod-heavy weight that you can manage for 3 sets 8 reps.

No more than 90 sec rest between working sets.

Metcon (No Measure)

8 Min EMOM:

ODD: 10 x Dumbbell Bent Over Row

EVEN: 8 x Dumbbell Strict Press

Use two Dumbbells for both movements and the same DB weight for both movements.

*Make sure both movements are strict.