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Wednesday April 17th 2019

16
Apr

Wednesday April 17th 2019

ring play at Boulder CrossFit

strength:

ring play:

3 rounds of – :20 seconds on / :40 seconds off of:

ring push ups

ring rows

ring dips

ring pull ups

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plus max reps of inverted ring rows – heels on an 8-30″ box

conditioning:

“Hot Rod”

3 min amrap of:

30/25/20 cal row buy in then:

8 ball slams 40/30/20#

8 burpees

3 min rest then:

3 min amrap of:

16 ball slams & 16 burpee buy in then:

max cal row

*Score combined reps and cal row.

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