140411

Main – CrossFit

Strength

Deadlift (1 Rep Max)

*Have fun, but don’t take more than 3-4 heavy attempts.

Conditioning

1: 500m Row (Time)

Max Effort 500m Row
-Rest as needed

2: Metcon (AMRAP – Reps)

Max Reps Unbroken Ring Dips
-Rest 2 minutes

3: Metcon (AMRAP – Reps)

Max Reps Unbroken Wall Balls 20/14
*This is a gut check. Throw as many as absolutely possible (stop if you hit 150 and note time)