9/6/18

CFGoodLife – CrossFit

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Warm-up (No Measure)

500 meter row or 400 meter run

3 rounds

30 single unders

6 empty barbell thrusters

6 sit ups or ghd’s

6 push ups

Metcon (AMRAP – Reps)

Strict Ring Dips

EMOM for 7 mins, 3 reps

Metcon (Time)

4 rounds for time

15 wall balls

12 push press 135/95

9 chest to bar

Scaling for chest to bar is ring row with 3 sec pause at top.