1st Place Dragon Boat Winners CrossFit 333 St.Charles IL 60174

CrossFit tri-cities

dragon crew CrossFit 333 St.Charles IL

Strength
Bench Press: 1×10@60%, 1×8@ 70%, 1×6@80%
3 Rounds
A1. DB Rows 6-10 reps R <10>
A2. DB Rows 6-10 reps L <10>
A3. 20 sec Handstand Hold <10>
*move from one exercise to the next resting 10 seconds in between
Wod/Conditioning
“Snoopy”
3Rounds For Time
400 M run
16 DB Snatch L/R 25/45
1 Rope Climb (sub seated rope climb)
Midline
2 – 1 min plank holds