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I Dip You Dip We Dip

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Paused in Dip Push Press (5 x 5)

(75-80% of 1RM)

Ring Dips (E2MOM-5)

Pause at top AND bottom

Metcon

Metcon (Time)

Buy In – 400m Run

3 Rounds of:

5 Thruster (115/75)

10 Pull-ups

15 Box Jump (24/20)

Cash out – 400m Run