Crossfit Charlottesville – CrossFit
A1: Ring Dips (3 x 8-10 reps @20X1 tempo)
Add weight if 10 reps is no problem. Sub Matador Dip, Box Dip, or Leg Assisted Box Dip as necessary.
A2: Suitcase Deadlift (3 x 10-12/side @2010 tempo)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 minutes:
12 DB Hang Power Clean and Jerk, 35/20lbs
6 Chest to Bar Pull-ups