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A. Close grip bench press – 4×8, increasing weight from last week. If you have a 1 rep max number, you should be in the 70-75% range.

B. From March 31 2018 and August 9 2017 (and crossfit.com on April 9 2017):

30-20-10 of:

DB thrusters (35 lbs per hand)


The Rx weight is given as 35 lbs, which is usually interpreted as being for men, but in this case the weight is doable for (some) women as well. The workout should be hard and fast though, so choose your weight with that idea in mind. KBs are also an option for weights.

C. Accumulate 5 minutes in the single arm plank and side planks. Aim for longer sets than last week.