Main – CrossFit

Push Press (4 sets of 3-5 reps)

Rest 90 seconds

Weighted Pull-ups (Supinated Grip 4 sets of 3-5 reps @ 2110)

Rest 90 seconds

Metcon (Time)

Wall Ball Shots x 10 reps/Ring Dip x 1 rep

Wall Ball Shots x 9 reps/
Ring Dips x 2 reps

Wall Ball Shots x 8 reps/
Ring Dips x 3 reps

…….

Wall Ball Shots x 1 rep
/Ring Dips x 10 reps

*Ring dips can be substituted with stationary dips (matador) or box dips.