Warmup: Start this at 15:00
5 back squats up to first set, all @ 3111
Suitcase carry up and back up to first weight.
10 russian kb swings up to workout weight.
Strength: start this at 25:00
Suitcase carry AFAP w 40% of your max dl each hand after the first two sets.
Try and beat your score from last week!
Then do 3 rounds of:
2 front rack lunges/leg
3 ring dips
CrossFit Workout: Start this at 45:00
7 Rounds for time:
4 Front rack lunges/leg @ 75/55
5 Ring dips
6 Russian KB swings 32/24
10 rounds, and
No part of this workout should slow you down. If you can’t do each section unbroken, drop the reps or weight. If you can’t do ring dips, do banded ring dips. I think 9 minutes is possible, and it shouldn’t take you longer than 12:00.
4:00 easy spin in between rounds.