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.