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Bro hustle for that show-muscle Friday

Hammer CrossFIt – CrossFit

General Pump-up

Where we prime those puppies for BIG lifts and Fat gainz!


All natural.

Bench Press (4×6 same weight across)

Compound set with Tricep Overhead Ext.

Tricep Overhead Extension (4×12 same weight across)

Compound set directly following Bench Press

Cardio… Who needs it!?

Hope you took dat pre-workout/fat burner from your brocal health store. Cuz we ’bout to get shredded!!!!

Heavy 12.1 (AMRAP – Reps)

Amrap 7

Bar-facing Burpees




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