Friday’s WOD

Don’t forget our updated schedule for Friday!

Class Times: 5:30am, 9am and 4pm.

Friday Night Lights: 5:30pm Hopper WOD

Open Gym: 5:30am-12:00pm

Open Gym: 3:30pm-7:30pm


Dip Progression


4x10 - Ring Dip / Bar Dip / Jumping Dip / Dip variation 


12 min AMRAP:

9 Heavy Russian KBS (70/44)

7 Goblet Squats

5 Ring Dip / Bar Dip / Jumping Dip / Dip variation 

**REST 30 sec b/t efforts**

@Home / Scaled option:

12 min AMRAP:

9 Russian KB/DB KBS (70/44)

7 KB/DB Goblet Squats

5 Box or Chair Dip / Deficit Push-ups / Push-ups 

**REST 30 sec b/t efforts**

NOTES: Score Completed Rounds + Reps and record KB weight. The KB weight should be challenging for experienced athletes on both the KBS and Goblet Squat. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715