Thursday November 22nd

crossfitseconds-43

Today’s WOD

Weighted Ring Dip

5×5, Across

+

10 Rounds

10 DB/KB Floor Press 50/35

50 Double Unders

Coaches Notes: The strict ring dip makes an appearance today, with the same rep scheme as the pull up. The idea is the same: find a challenging weight and work across. The intensity today provides a solid lunge chest pump. The DB floor press is a great accessory for both the ring dip and the muscle up. Each round should be a sprint.

Score: Time to Complete Intensity

Scaling for Intensity

  • DB Floor Press → Reduce Weight

Double Unders →100 Singles

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