Crossfit Charlottesville – CrossFit
Back Squat (3 x 6 @20X1 tempo)
Same weight across all work sets. Try to go slightly heavier than last week.
Metcon (No Measure)
EMOM for 15 minutes:
Minute 1 – 40-50 DU
Minute 2 – 12-15 Toes to Bar
Minute 3 – 8-12 Ring Dips
Scale volume on DU so that they take no longer than 40 seconds. Scale the TTB to hanging leg or knee raises as needed. Use a band or scale the Ring Dips to box or bench dips as necessary.