CrossFit 7070 – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
5 deep strict ring dips
10 Russian kb swings
8 box step ups
Weightlifting
Back Squat (4×4 @ 80% of 1rm)
Weightlifting
Dumbbell Strict Press (3 sets of max reps)
Take :90 rest between sets. Each db = 25% of strict press max. Record your lowest amount of reps of the 3 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
6 ring dips
9 SDLHP 95/65
12 Box Jumps 24″/20″