CrossFit Ambush – CrossFit

Warm-up

5 minute coach led dynamic

Core Cycle

3×50 feet oh walking lunge with a plate

3×60 second plank hold with the plate

Skill

ring dips

( 5-7 minutes )

Metcon (Time)

3 rounds for time of:

15 squat cleans

15 ring dips

Men: 135 lb.

Women: 95 lb.
15 minute cap

goal to finish by 12 minutes

modify

95/65

bench dips

Cool down

5 minute coach led cool down