8/21/26

Did the class (A-C) and then added in some accessory work, got a nice pump. 

A.

3 RFT:

20 Toes-to-Bar

10 Squat Cleans (185/135#)

-7:41 ... TTB went UB then 15/5 with a short break on the other two sets ... cleans were quick singles ... fun / very crossfity workout.

B.

EMOM 12:

Clean and Jerk x 1 rep 

-135# x 3 sets, 185# x 3 sets, 215# x 3 sets, 235# x 3 sets 

C.

AMRAP 6:

Unbroken Push-ups
1,2,3,4 etc… 

-Finished the round of 14 and called it with about :30 left 

D.

Farmer's Carry DB Lunge (2x50#) - 14 steps 

Bench Adduction 3x6/leg

-Complete

E.

Seated DB Press - 4x10

Rest 1-2 minutes

-2x50# across 

F.

DB Floor Press - 4x10

Barbell Bicep Curls 4 x 10

-2x50# FP and 75# curls 

G.

KB Forearm Curl - 3x30 

-13#, 18#, 18# ... never done these before, but definitely got a forearm pump