Main – CROSSFIT
(No Measure)
6 minute skill workshop:
Ring dips
https://www.youtube.com/watch?v=afnEmGzx0Oc
Accumulate 20 second static hold, then accumulate 10 ring dip negatives
Metcon (AMRAP – Rounds)
EMOM x 8 minutes
Rx:
3 Ring dip negatives (jump to the starting position each rep)
Rx+:
2 weighted ring dips @ 10% body weight
Metcon (AMRAP – Rounds)
Every 90 seconds for 15 minutes (10 rounds)
Rx:
1 Behind the neck Push Press @ 95/65
5 OHS
Rx+:
3 snatch balances @ 80% squat snatch 1-RM
*To scale, you may perform 1 power clean and 5 FS if you are not comfortable with OHS.
