Power CrossFit – CrossFit

WORKOUT OF THE DAY

Metcon (Calories)

AS MANY CALORIES ON THE ASSULT BIKE IN 5 MINUTES:

REST 5 MINUTES THEN:

Metcon (Time)

3 ROUNDS FOR TIME:

15 Box Jumps (24/20″)

10 T2B

5 Squat Cleans (135/95#)

Run 400 meters

SKILL

Tempo ring dips 4 x 10

3 counts down

3 counts pause at bottom

3 counts up

3 counts pause at the top

ADV: rings

INT: matador

BEG: box
4×10 or Max Effort