A1. Weighted ring dip @ 30X1; 4-5 x 5 (See coach for progressions if you do not have 5 BW ring dips)
A2.BB row @ 31X1; 5-6 x 4
Each person completes 4 rounds of:
Perform max rep wall balls while your partner is rowing.
Every WB is 1s off overall 2k time!
Post best dip x 5, BB row x 6 & overall team 2k time & total WBs.
Reminders:NewCFA class schedulestarts this week. Conditioning Foundations class begins Tuesday, July 10th. No 8:30am or evening class tonight or tomorrow this week!
Tomorrow: Wednesday, July 4th hours:CrossFit classes at 6am, 7am, 9:30am & noon.
Hike & Yoga at Bent Creek w/Mado starting at 9am THIS Sunday. More info & sign up sheet on top of cubbies in the gym. Come check it out!