Seaward CrossFit – CrossFit
ALL: Clean (10:00 to a moderate to heavy single)
ALL: Metcon (AMRAP – Reps)
5 deadlifts @ 31X2 (start at heaviest clean weight, build load through sets)
max ring dips @ 01X1
3:00 rest between sets
There should be a stop of momentum in the top and the bottom of each deadlift and all deadlifts must have eccentrics. No touch and go, no drops from the top.
Ring dips should have a stop of momentum at both the top and the bottom.