Main – CrossFit
SKILL
Spend time improving your technique for rowing, wall balls and box overs
Spend 10 minutes working on your Ring dips
Warm up your Deadlift to the weight in the workout and make improvements as you go along
WOD
In a team of 2 complete the following:
– 50 Calorie row
– 50 Box overs (24”/20”)
– 50 Deadlift (55kg/80kg)
– 50 Wall balls (6kg/9kg)
– 50 Ring dips
– 50 Wall balls
– 50 Deadlift
– 50 Box overs
– 50 Cal row
SCALING
50 Calorie row- 50m Run
Box overs- Reduce height
Deadlift- Reduce weight
Wall balls- Reduce weight
Ring dips- Banded dips or Box dips
