5 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

6 prone position bus drivers

8 banded hamstring extensions

10 dip shrugs

8 single arm KB suitcase deadlift

Gymnastics

Ring Dips (4-4-4-4-4)

5 min emom

complete 4 strict ring dips

If you have strict ring dips, add a vest

Metcon

Metcon (Time)

50 Cal Row

25 Burpee Pull-Ups

10 Power Cleans 185/125 teens: 125/85

rest 5 min

50 Cal assault bike

25 Burpee Box Jump Overs 24/20

10 Thrusters 135/95 teens: 95/65

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