Warm up: ring dips, push ups, burpees
1 . Superset 5 Sets of 5 Reps Each:
Strict or Weighted Pull ups
Ring Dips (weighted if you can)
2 . For Time:
18, 16, 14, 12
Deadlifts
400, 300, 200, 100
Run, bike, row, ski (pick one for the whole workout)
Warm up: ring dips, push ups, burpees
1 . Superset 5 Sets of 5 Reps Each:
Strict or Weighted Pull ups
Ring Dips (weighted if you can)
2 . For Time:
18, 16, 14, 12
Deadlifts
400, 300, 200, 100
Run, bike, row, ski (pick one for the whole workout)
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc