Tuesday 10.16.18


CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Hypertrophy Week 2 of 5


Weighted Ring Dip*
1 RM
2 x 8 (70% 1 RM*)

*Scale with finding the hardest variation of the ring dip possible.

**To calculete 70%:
1) Add your 1 RM plus your body weight
2) Multiply result by 0.7.
3) Subtract result by your body weight.


10 Rounds
10/7 Calorie Sprint

*Rest about 2 minutes between Rounds
**First few rounds should take no more than 20 seconds to complete. Scale Calories down as needed.

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