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Wednesday January 23, 2012 CrossFit Stapleton- Denver, CO

 

Strength/Gymnastics 

  1. P. Press Cluster 1-1-1-1-1 x 4 sets; Rest :10-:15 b/t reps…..3:00 b/t Sets (start at 70% and move up small increments) Goal is 85-90% 1RM
  2. AMRAP Ring Dips x 4 Sets; Rest 2:30 b/t

 

For Time:

Row 500m

100 DU’s (trip up/break = 3 Burpees for higher levels)

Run 400

*Burpees are done on the spot (not at the end)*

 

Notes:

– Post highest cluster load and total dips. Top of rings should touch biceps in bottom position!

– Today we have a short non loaded METCON so you need to attack this with full blown intensity.

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