Friday’s @home edition


Skill:

5x5 - Ring Dips / Bar Dips / Box/Chair Dips

**See website for demo videos and modification options. Athletes will select the most challenging dip variation they can complete w/ good technique.

WOD:

15 min AMRAP:

7 Ring Dips / Bar Dips / Box/Chair Dips

10 Barbell Thrusters @40-50% / 2-3 UB Rds (95/65)

Optional 45 sec Sprint Effort (see options below)


@Home / No Barbell Option:

15 min AMRAP:

7 Ring Dips / Bar Dips / Box/Chair Dips

10 1-Arm DB/KB Thrusters (50-53/30-35)

Optional 45 sec Sprint Effort (see options below)

**Optional Sprint Efforts: 200m Sprint / 250/200m Row / .5/.4 Bike / 50 Double Unders or 100 Singles / Jumping Jacks @45 sec / Mountain Climbers @45 sec / Burpees @45 sec, etc**


NOTES: Score Completed Rounds + Reps and record Thruster weight. Athletes should choose ALTERNATE SPRINT EFFORTS each round (e.g. no back2back rounds or doubles/singles :)

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com