Weightlifting 7:30AM – 9AM CrossFit 9AM
3 Rounds: Row 500m Rest 4 min During 4 min rest, perform: 20 Sec Dip Support 20 Second Ring Support 5 Candlestick Negatives
In Groups not for time: “Coaches Demise” 5 Rounds Max Reps of: 1.5 BW Deadlift Strict Ring Dips
Proceed immediately to deadlifts from dips, but rest as needed between rounds.
Alpha Backsquat 5x5 @ 90% of this week’s top set 1 Pull + 1 High Pull + 1 Snatch 6x1