Main – CrossFit

Warm-up

3X

5 strict C2B

5 strict, maximum depth dips

10 Wall Ball

5 strict T2B

Weightlifting

A): Back Squat (Work up to 5rm; 15:00)

B): Weighted Dips (65×10, 75×8, 85×5+ ; E:90)

Metcon

C): Metcon (AMRAP – Reps)

AMRAP in 10:00

A1: 20 Abmat sit ups

A2: Ring Push Ups

A3: Ring Row

Accessory

Metcon (Weight)

5x

A) Hip/Back Ext. – 8

B) Face Pulls – 10