dips

8 rounds For Time

• 8 x Toes to Bar
• 8 x Bench Press (135 / 95)
• 8 x Assault Bike
• 8 x Ring Dips

14 min AMRAP

• 400m Run
• max strict pull-ups
• max dips

Complete as many rounds as possible. This workout is based on CrossFit®’s workout of the day.

50 Rounds for Time:

• Air Squat
• Lunge
• Lunge
• Dip

8 min Warm-up

2 rounds Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 Overhead Squats (Bar, KettleBells, etc)

Strength

15 min E90S

• 3 – 5 Front Squats (increase weight each round)
• + 2 body weight lunges (warm-up for the conditioning work)

example: 45, 75, 95, 125, 135, 165, 185, 215, 225, 255

Conditioning

15min AMRAP

• 40ft back rack walking lunge (95/65)
• 5 ring dips
• 40ft front rack walking lunge (95/65)
• 15 hand release push-ups