CFT – CROSSFIT
3 Rounds Not For Time:
2 Length Double Front Rack KB Carry
20s Arch Body
10 Russian KB Swings
Metcon (6 Rounds for reps)
Max Push Ups
Max Strict Ring Dips
Note the amount of push ups and ring dips that you complete separately.
Modify by using a box or a band for the push ups and dips. Choose a much more challenging band or box height than usual.
Metcon (AMRAP – Reps)
15 Minute EMOM (5 Sets):
Minute 1-5 Front Squats @65-70% Of Your 1RM.
Minute 2-12 Deadlifts @65-70% Of Your 1RM Front Squat.
Minute 3-15 V-Ups