Courtesy of Crossfit Omaha
For time (20 minute cut-off):
1 Hang Power Snatch/Overhead Squat/Ring Dip
2 Hang Power Snatch/Overhead Squat/Ring Dip
3 Hang Power Snatch/Overhead Squat/Ring Dip
...all the way up to 10
Run 800 meters
10 Hang Power Snatch/Overhead Squat/Ring Dip
9 Hang Power Snatch/Overhead Squat/Ring Dip
8 Hang Power Snatch/Overhead Squat/Ring Dip
...all the way down to 1
Men use 40% of bodyweight/Ladies use 30% of bodyweight.
Post time or reps completed in 20 min to comments
2 comments:
That was brutal...I finished in 31:32. Did 35% of my body weight (didn't want to go below the 45# bar). And I only had to modify a little bit of my dips! The guns are going to hurt tomorrow... :)
kicked my ass. 34:11. I felt good for a while but on the 8 round or so, descending, i just got gassed and had to take a break before starting every set of ring dips. I liked this one though.
Post a Comment