Olympic Lifting Seminar with 4x National Champion Norik Vardanian is being held at CrossFit Cheyenne next Saturday, Nov 8. Send a message to CrossFit Cheyenne on Facebook if you are interested.
Warmup
Row, Run or Ride 2 min
3x10 Single Leg Step Up Jumps
3x8 Strict Pullups
3x10 GHD Situps
Strength
3x 10-12 Ring Dips with 10 sec hold at lockout of last rep
WOD
2 Rounds
15 Hang Cleans (225/155)
15 Deadlifts (225/155)
400m Run