Ossington - CLASS - CrossFit View Public Whiteboard: - TopicsExpress

Ossington - CLASS - CrossFit View Public Whiteboard: bit.ly/1rcRQS3 Gymnastics Dips (4 x 3-5 / 5353 Tempo) *Use rings or box depending on where you are in your practice & progressions. Rings are more advanced. **If you are doing Box Dips, you may use a Toe-nail spot to help you stay at tempo and complete the full range of motion. Metcon FriedDay - A1 (AMRAP - Rounds and Reps) 250m Row 20 Side Step-Ups on 20 inch Box 8 minute AMRAP Rest 3 minutes FriedDay - A2 (AMRAP - Rounds and Reps) 10 Wall Ball (20lbs/14lbs) 20 Russian Twists w/ Med Ball (20lbs/14lbs) 8 minute AMRAP.

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