@Crossfit
Warmup: 400m run; 2x10 Pull Ups; Press Ups; Sit Ups; Squats
Then:
Dumbell Complex. Work to a maximum weight of completing the complex
3 attempts allowed, aim to beat previous PB of 17.5kg
- 5 x DB Deadlift
- 5 x DB Hang Squat Clean
- 5 x DB Push Press
- 5 x DB Front Squat
Count (2xDBs): 12.5kg (warmup), 15kg, 17.5kg, 20kg (PB)
Then:
5 Rounds for time of:
- 9 Ring Dips (purple band – intensity required)
- 6 DB Cleans (2x12.5kg)
- 3 Deadlifts (70kg)
Time: 9:37
