A1) 3 sets of:
Seated DB press x 12 reps @4121
rest 30 seconds
A2) 3 sets of:
Back squat x 12 reps @4121
rest 1 minute
Increase weight slightly from last week. This week the reps go down but there’s a third set. Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo.
B) For Time
60 Alternating Dumbbell Snatches 50/35
40/30 Calorie Row
20 Kipping Pull-Ups
The dumbbell is CrossFit Open weight and should be medium-heavy for you, unbroken on the fast end.