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