12/3/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
Ring Dip Technique

Strength: (20 min)
Front Squat
50/5 60/5 70/3 75/3 80/2 85/1 75/3 80/2 85/1

WOD: (20 min)
– 3 Rounds for Time –
500/400m Row or Bike (or 400m Run)
12 DB Snatch (50/35)
12 Ring Dips
12 Burpee over DB

[18 min cap]

L1: Light DB, HR Pushups or Dips off Box
L2: 35/25, Asst Dips
L3: Rx
L4: 9/6 Ring Muscle ups , 70/50

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