Thursday 05.24.18 - CrossFit

A. 20 minute EMOM of Barbell Bench Presses, Ring Dips, and SkiErg

Every 4 minute for 20 minutes (5 rounds):
– 5 Barbell Bench Presses
– 15 Ring Dips
– 15/12 Calories of SkiErg

Build round by round to a heavy bench for 5 reps.

For Rx a Muscle Up must be completed first to get on top of the rings.

B. 4 Rounds For Time of Shoulder to Overheads and GHD Sit-Ups

4 Rounds for Time:
– 15 Shoulder to Overheads @ 52.5/35 kg
– 20 GHD Sit-Ups

This workout should be completed under 10 minutes. Anything over 12 minutes mean the weight was too heavy or the GHD Sit-Ups would have needed to be scaled. View on WodUp

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