| Gross Strength |
| P 5 x 5 E3M – Work to heaviest 5 RM |
| WOD |
| :20/:10 x 40 Dumbbell Push Press (#35/#25) Renegade Row (Dumbbell Push-Up + two rows) AbMat Sit-Up Ball Slam (#30/#20) Cycle through the exercises |
Chemical City CrossFit
Σ WMG / ƒ T → HSF♀♂
| Gross Strength |
| P 5 x 5 E3M – Work to heaviest 5 RM |
| WOD |
| :20/:10 x 40 Dumbbell Push Press (#35/#25) Renegade Row (Dumbbell Push-Up + two rows) AbMat Sit-Up Ball Slam (#30/#20) Cycle through the exercises |
Chemical City CrossFit 