Pally Fit LLC – CrossFit/Fitness
A1: Strict Ring Dips (3×5-10)
Pick a number, 5-10, that you feel confident hitting for all 3 sets. Must complete same rep scheme for all sets
Superset with BB bent over row.
REST 30s between movements!
BB Bent Over Row (3×10 AHAP)
Perform the Bent over row AHAP while maintaining good form
The Joker (Time)
10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)
[12:00 Time cap]
Modifications: Hanging Knee raises, decrease DL weight (options: 205/145, 185/135, 155/105, 125/85)
Athletes, pick a weight that is challenging but still allows you to go unbroken!