August 23, 2017

CROSSFIT
Skill: Ring Dips
3x Max rep ring dips
Conditioning: 6 Rounds for Reps
“The Ghost”
1 minute of rowing for cals
1 minute of burpees
1 minute of double-unders
1 minute rest

SWEAT
Conditioning: 5 Rounds For Time
200m Run
15 Box Jumps 24/20
10 Hand Release Push Ups
Finisher
Tabata Assault Bike (Calories)
8 Rounds
20 seconds work
10 seconds rest