Dip/Lunge | WOD 1/31/20

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:


Dumbbell Deadlifts 50/35

Dumbbell Hang Power Cleans

Dumbbell Front Squats

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