Crossfit Charlottesville – CrossFit
A1: Ring Dips (3 x 8-10 reps @20X1 tempo)
Sub Matador Dip, Box Dip, or Leg Assisted Box Dip as necessary.
A2: Front Rack Lunge (3 x 12-14 alternating steps)
Build each set.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 minutes:
1-2-3-4-5-6-7-8-9-10…
Dumbbell Deadlifts 50/35
Dumbbell Hang Power Cleans
Dumbbell Front Squats