CrossFit
Stength/Skill:
5-4-3-2-1
Strict Ring Pull ups
*3 second pause at the top and bottom of pullup
Strict Ring Dips
*3 second pause at the top and bottom of dip
Followed by:
“Kelly”
5 Rounds for time of:
400m Run
30 Box Jumps, 24/20
30 Wall-Ball Shots, 20/14
Time Cap – 35:00
Phoenix Fit
Strength/Skill
Deadlift
12:00 to find a 5RM
Followed by:
50 Wall Ball
50 Deadlift 95/65
800M Run