Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

Metcon (Time)

7 rounds for time of:

95-lb./65-lb.* sumo-deadlift high-pulls, 10 reps

10 ring dips

Scale 1:

7 rounds for time of:

65-lb./45-lb.* sumo-deadlift high-pulls, 7 reps

7 jumping ring dips

Scale 2:

7 rounds for time of:

95-lb./65-lb.* sumo-deadlift high-pulls, 7 reps

7 ring dips
SDHP- Use a weight where all seven repetitions can be performed unbroken for a minimum of 3 rounds.