CrossFit
Strength
Strict Chin-ups [Video]
Strict Ring Dips [Video]
GHD Sit-ups [Video]
Superset 5 sets of 7 reps per exercise. Rest as needed between supersets.
Conditioning
4 Rounds for Max Reps:
• 30 Seconds of Max Battle Ropes
• 30 Seconds Rest
• 45 Seconds of Max Hang Power Cleans (#135/95)
• 15 Seconds Rest
• 60 Seconds of Max Ski Erg Calories
• 60 Seconds Rest
