Crossfit

A) For quality:

10-8-6-4-2 strict ring dips-strict pullups

After each round 6 high lateral hops

*Modify to bar dips if you don’t have ring dips. Scale up to weighted ring dips if 30 is easy.

* Modify to banded strict or ring rows. Scale up to strict CTB if 30 is easy.

B)

4 rounds for time of

21 cal bike erg/row/assault bike

15 push press (115/75lb)

9 OH squats

*17 minute time cap

*Athlete chooses modality. Assault bike will be most challenging.