Every 1:30 min for 9 min (7sets)
1HS (power position) +1HS @75% of Max from last week for all sets
Then
3 min AMRAP
5 Ring Dips
10 Ring Rows
Rest 1 min
3min AMRAP
5 Push-ups
10 Walking Lunges
Rest 1 min
3 min AMRAP
5 Plank walks ( length of mat =1)
10 Lateral box jump overs / step overs
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Jefferson City CrossFit
1301 Creek Trail Dr
Jefferson City, MO 65109