Tuesday December 4, 2018

CROSSFIT
Deadlift & Strict Ring Dip Superset
30 minutes to complete 10.9.8.7.6.5.4.3.2.1 of both movements
– Increase weight each round to a heavy single DL
– Strict Ring Dips (scale with feet on box in front of rings)


Sprint
5 minutes
Sprint Run – Row Combo
Max Rep over the shoulder slamballs 50/30 for the remainder of the 5 minutes
Men: 700m
Women: 600m
*Row First
*Must do a minimum of 200m of each (if unable to run, row only….no bike)



Partner Max Calories 30 Minutes
Partner 1 on the bike
Partner 2 Runs 300

ENDURANCE