Warm-up:
ME Upper: Find 1RM
Bench Press (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps
Assistance: 2 sets x 6-15+ reps
Triceps Exercise
Back Exercise
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CrossFit Journal
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ME Upper: Find 1RM
Bench Press (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps
215# – 175# x 2 sets x 4 reps
Assistance: 2 sets x 6-15+ reps
Dips – 2 x 10
Shoulder Complex