Monday – 05.09.22

CFD – CrossFit

Weightlifting

Bench Press (5-5-5-5-5)

New set every 2 minutes

Increasing weight every set

Metcon

Metcon (Time)

4 RFT

42 Double Unders

15 Ring Drips

9 Burpee Box Jump Overs 24″/20″
Goal Time: <10 minutes
Time Cap: 12 minutes

Ring dips can be strict or kipping

Your shoulders should touch the rings at the bottom and arms locked out at extension on the ring dips

Modifications:

Double Unders – 1x singles; 1/2x “struggles”

Ring Dips – box dips

BBJO – step up instead of jump

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