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Gain Storm


Gain Storm

Midcoast CrossFit – PUMP

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Metcon (No Measure)


“Gain Storm”

DB Arnold Press

Build to heavy set of 8

Decrease weight for each following set


Incline DB Bench

Build to heavy set of 8

Strict Barbell Pendlay Row

Build to challenging set of 12

5 Rounds

6 incline DB Bench

6 Strict Pendlay Rows

6 Tricep Push-up

6 Dips

Rest 90 seconds between rounds

9 min EMOM

Flat DB Flies 10-12reps

Banded Face Pull 15-20

Alternating DB Curls 16-20