5/19

CrossFit Hard Boiled – Empower Hour – 6 Week Course

Warm-up

5 RDS

5 push ups

5 Dip holds

Weightlifting

Shoulder Press 1×5/2×3/1

Landmine Press 3×3 each arm

Z press 1×5/2×3/1

DB Press with KB rack hold 4×8 each arm

Sled push/Oveadhead Carry

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