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Main – CrossFit

Weightlifting

Power Clean (5×3)

Gymnastics

Ring Dips

Same rules apply to the dips as they pull ups.

0-3 Dips
2/7/5/5/7

4-5 Dips
4/9/6/6/9

6-8 Dips
2/3/2/2/Max (3 min)

9-11 Dips
3/5/3/3/Max (5 min)

12-15 Dips
6/8/6/6/Max (8 min)

16-20 Dips
8/11/8/8/Max (10 min)

21-25 Dips
12/16/12/12/Max (15 min)

Metcon

Metcon (Time)

(20 Minute Cap)

5 Muscle Ups
10 Handstand Push Ups
15 Toes to Bar
20 Push Ups
25 Wall Ball (20/14lbs to 10′)
30 KB Swings (32/24kg)
Run 3 Laps
30 KB Swings
25 Wall Ball
20 Push Ups
15 Toes to Bar
10 Handstand Push Ups
5 Muscle Ups
Make the appropriate changes where necessary to keep the workout under 20 minutes (except the run, no scaling the run, unless a coach tells you to).

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