Monday - CrossFit

What’s the Difference Between Paleo and Keto?


Bench Press

3x8 @ Working Weight Across all sets

Working weight = Something that

pushes back after 5 reps.


In Between Sets:

3x10/Arm Landmine Row

EMOM 20:

Min 1: 12 Push Ups

Min 2: 15 Pull Ups

Min 3: 50 Double Unders

Min 4: Rest

Rx+ Deficit Push Ups On 45# Plates

Rx+ Chest to Bar Pull Ups


*Push ups should be about 30-45sec of work.

* If 15 Pull Ups is unattainable as an Unbroken set.

Do as big of an UB set as possible, take 5 seconds, then

complete 3-5 more reps.

* Attempt double unders UB, if 50 is too much, take

it down to a number that is moderately challenging for


Dan Shrum