9/12/17

Warm-up

20 calorie airdyne or 50 single unders then
3 rounds
8 pushups
8 laying pvc pass throughs

Bench Press (70%x1, 77.5%x1, 82.5%x5x3 ; 2 min rests )

Metcon (Time)

6 rounds
8 hand stand pushups
8 deficit pushups 4"/2"
8 v-ups
200 meter run

22 min cap

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.