130810~ Happy Birthday Carm!!

Happy Birthday to my Original Hot Mess....who is definitely more hot than messy! Carm and I have both collaborated on this birthday WOD for your CrossFit pleasure!  Have a great day Carm!

Strength:

Bench Press

Every 90s x 5 min

5 Tempo Close Grip Bench Press (3 counts down, pause 3 seconds at the bottom

fast back up). Heaviest Possible!

Conditioning:

"DT Sandwich" ~ Carmen Style

Complete For Time

30 Pullups

then...

5 Rounds For Time

12 Deadlifts (155/105#)

9 Hang Power Cleans

6 Push Jerks

then...

30 Deficit Push Ups (45# plate)

Cash Out: 150 Carmen Calf Raises for time!

30 Deficit Push Ups

 

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