8/15/17

Warm-up

100 single unders then
3 rounds
5 inchworm pushups
5 ab mat situps
5 pvc pass throughs

Bench Press (75%x7x3 ; 2 min rests )

Metcon (Time)

6 rounds
15 hang power snatch 75/55
15 deadbugs per side (using ab mat or yoga block between elbow and knee)
30 unbroken double unders

*3 attempts at double unders then perform 5 burpees to proceed on during the workout.

ITASA

5x5 dips @ hap @ 3011 ; 2 min rest on rings or bar

3x3 negative dips @ hap @ 5011 ; 2 min rest

Don’t got dips ?

5x12 box dips @ 3011 ; 2 min rest

Published on by crossfit reflexion.