CrossFit West Houston
Bench Press
3 x 5
Jacked and Tan Thursday
Hex Press Tricep Super Set
20-15-10-5
Hex Press (go up in weight each round)
Banded Tricep Press Down
*** Very little Rest in between Rounds
Back and Bi’s
20-15-10-5
Kelso Shrugs 2 second hold at top
Barbell Curl Tempo 1-1-1-3 (Hold bottom 1- Curl 1-Hold top 1- 3 negative)
Trunk
Smithies x 50 in as few of sets as possible
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