A. Three max efforts of HSPU/Ring Dip/Push-up
*pick the appropriate movement.
*rest 2 minutes between efforts.
B. Perform max reps KB Swings in 1 minute. Rest 1 minute and repeat for 5 total rounds. Accumulate a 5 burpee penalty for each rep less that you swing in rounds 2, 3, 4 and 5. Burpees are to be paid upon completion of the last round.
Post movement and total reps and target KB Swings and time to complete burpees to comments.
Natalie
Ring dips- 18
30kg thrusters (same format) – 18, 10 minutes (no burpees)
Coastal CrossFit
Good work Nat. We hope your training is going good while you’re away.