CROSSFIT
PART A
Every 3 mins for 18 mins complete
3 DB Bicep curls each arm (static hold at 90 degrees with the non-curling db)
3 DB strict shoulder press each side (static hold in front rack with non-pressing DB)
3 Deadlift @70% 1RM
PART B
17 min AMRAP ladder
1-2-3… Bench press @ BW
2-4-6… Box jumps 30/24”
3-6-9… Air squats