Snatch, Lunge, Ring Dip 12.23.2016

Seaward CrossFit – CrossFit

ALL: Snatch from low blocks (12:00 to moderate single)

Share blocks in small groups. Stacks of 45# plates may be used as well if needed.

ALL: Metcon (AMRAP – Reps)

In teams of 2:

10:00 ladder

10 sandbag lunges (60/40; total steps, alternating)

5 ring dips

reps continue to ascend in 5’s

15/10, 20/15, 25/20, etc…
One partner working at a time, alternate as desired. Use a difficult dip progression.

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