Tuesday 4th November 2014

Main – CrossFit


Spend 15 minutes working on the ring dip and making improvements

Spend 10 minutes working on the hang power clean and warming up to the weight in the workout


3 Rounds for time, of:

– 4 Hang power cleans (50kg/70kg)

– 8 Ring dips


Reduce weight

Banded ring dips

Box ring dips

Metcon (Time)

Time Cap: 5 minutes