Tuesday – December 9, 2014

Posted: December 8, 2014 by CrossFit NE Georgia in Workouts
120914
Warm-up
Warm Up Sets for Strength
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
Weightlifting
Bench Press
3 reps @ 70%
3 reps @ 80%
3 resp @ 90%
Log your last set of 3 @ 90% of your 1RM
For Time
40 Strict Pull-Ups
(every time you come off the bar = 25 DUs)
then…
40 Ring Dips
(every time you come off the rings = 25 DUs)
Modification
25 Ring Rows
50 Jump Ropes (singles)
25 Dips
50 Jump Ropes (singles)
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