CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)


DB Squat clean (50/35)

Chest to bar Pull ups

Ring dips
-Goal is to finish under 10 minutes. Using a DB in each hand will punish inefficiencies, as it’s tempting to rely on the arms for those squat cleans. Remember to drop fast and let your legs do the work.

Metcon (No Measure)

3 Rounds for quality:

20 Ring Push up

15 Double KB swing (53/35 – Russian)
– Hang the rings as close to the ground as possible. For the swings, have a KB in each hand, and with a slightly wider stance swing both to eye level simultaneously. These should be difficult, but done as one set, so decrease the weight if you are unable to get the 15 reps in a row. If you struggled with the ring dips in the earlier workout, scale these push ups to 15 reps on the ground each round.