Friday Crossfit: AMRAP 12mins: 30 DUs 15 box dips Rest - TopicsExpress

Friday Crossfit: AMRAP 12mins: 30 DUs 15 box dips Rest 4mins AMRAP 12mins: 20 goblet squats 24/16 10 push-ups (hands on KB, chest touches KB) Hypertrophy: OTM 20mins: Odd - 12 DB bench press Even - 12 barbell bicep curls Same weight across for each set. 6 sets alternating: 10 weighted pull-ups Rest 1min 10 barbell tricep extensions Rest 2mins Increase load each set. 4 sets: 15 barbell hip extensions. youtu.be/U77Xsn_oyIs

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