12/15/2018

Sessions @ 7,8,9,10

The 12 Rounds of CrossFit!

Its that time of year again!!!! 5 DIPS ON RINGSS!!!!!!

1 Squat Clean

2 Thrusters, 1 Squat Clean

3 HSPU. 2 Thrusters, 1 Squat Clean

4 SDHP, 3HSPU, 2 Thrusters, 1 S Clean

5 DIPS ON RINGS, 4 SDHP, 3HSPU, 2 Thrusters, 1 S Clean

6 KB, 5 DIPS ON RINGS, 4 SDHP, 3HSPU, 2 Thrusters, 1 S Clean

7 Burpees, 6 KB, 5 DIPS ON RINGS, 4 SDHP, 3HSPU, 2 Thrusters, 1 S Clean

8 Pullups, 7 Burpees, 6 KB, 5 DIPS ON RINGS, 4 SDHP, 3HSPU, 2 Thrusters, 1 S Clean

9 WB, 8 Pullups, 7 Burpees, 6 KB, 5 DIPS ON RINGS, 4 SDHP, 3HSPU, 2 Thrusters, 1 S Clean

10 Box Jumps, 9 WB, 8 Pullups, 7 Burpees, 6 KB, 5 DIPS ON RINGS, 4 SDHP, 3HSPU, 2 Thrusters, 1 S Clean

11 Deads, 10 Box Jumps, 9 WB, 8 Pullups, 7 Burpees, 6 KB, 5 DIPS ON RINGS, 4 SDHP, 3HSPU, 2 Thrusters, 1 S Clean

12 T2B, 11 Deads, 10 Box Jumps, 9 WB, 8 Pullups, 7 Burpees, 6 KB, 5 DIPS ON RINGS, 4 SDHP, 3HSPU, 2 Thrusters, 1 S Clean

Deadlift weight: a:225/155, b:205/135, c:165/95

SDHP: 95/65, 75/55, 65/45

KB:70/55, 55/45, 35/25

Thrusters/ Cleans: a135/95 b115/75 c 95/65

Trevor Belline