Tuesday, July 19, 2016

A. Ring Dip (Choose variation that is tough for you – wtd, strict, negative, etc.); 4 x 3-8 Reps; Rest as needed

went strict for 1st 2 sets (8, 8), then strict/some kip last 2 sets (5, 3)

B1. Axel Bar Strict Press; 8,6,4,2; Rest 1 min

55#(8); 75#(6); 80#(3.5); 80#(2)

B2. Wtd Supinated Chin Up; 3,2,2,1; Rest 1 min

15#(3); 26#(2); 26#(2);35#(1)

+

3 RFT:
1k Row
75 Double Unders
600m Run

29:06 (splits were 8:50/10:40/9:33)

Workout courtesy of CrossFit Society.

2016-07-19 18.53.45

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