CROSSFIT
Strength:
Strict Ring Dips 3 x (8 to 12) reps. If unable to perform strict rip dips then perform 3 x (5 to 8) eccentric dips. 4 second count with 2 second isometric hold at bottom.
Metcon:
“Fran”
21-15-9
Thrusters,
Pull ups.
3 minutes rest then,
2 minute ME KB Swings (35/53).
ON-RAMP
Skills:
Hang Clean, Wall Balls
Metcon:
4 Rounds for time
8 Hang Cleans
15 Wall Balls