Wednesday 12/2/2015

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CrossFit Lakewood Ranch – CrossFit

Fitness: Use boxes for the dips and pick a KB that you can go unbroken with throughout the workout.

Rx and Beyond: The step ups should be challenging, but not too difficult that you fail. The box height is not nearly as important as the weight. If you can’t do 15 dips for at least 2 rounds, don’t do Beyond Rx, simple.

Fitness

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Step Ups (25/15)

10 Box Dips

20 KB Swings (44/25)

Rx

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Step Ups (40/25)

10 Ring Dips

20 KB Swings (53/35)

Beyond Rx

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Step Ups (55/35)

15 Ring Dips

20 KB Swings (70/53)

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