CrossFit – Thu, Mar 28

Mr. Wizards World (Time)

Partner Throwdown!

20 Rounds of Mini Nate/10 each partner

(I Go, You Go)

Partner split evenly
Front Squat (225/145)
Box Jump (30/24)

(RX originally 40/32 for anyone that wants to give it a go!)

*Mini Nate:
1 Ring Muscle Up/Scale :Chest to Bar
2 Handstand Push Ups
4 Kettlebell Swings (70/53), Scale (53/35)

Gymnastics (Optional)

Today we will get our 1 rep max weighted Ring Dip and then base our series off of that.
If you do NOT have a weighted Ring Dip, we will base it off max Ring Dips or Box Dips

Complete 2 rounds of:
20 second Ring Support Hold
5 Strict Ring Dips

7-10 minutes working up to a 1RM Weighted STRICT Ring Dip [see athlete notes for scaling options]
*Recommended rest would be about 60 seconds between attempts.

You can use dumbbell between legs or attach weights to belt.