Weights and Body Weight

Omnis CrossFit – CrossFit

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Strict Press (5-5-5)

Up 5 lbs from previous time.

Bench Press (5-5-5)

Up 5 lbs from previous time.

Horizontal Row (ME-ME-ME)

Set up a barbell in the rack. From under the barbell pull your body to the barbell then return.
Scale: Ring Rows

Ring Dips (10-10-ME)

Set the ring height where you can straighten you legs. We do not want your knees bending so that feet are behind you. They should be pointed in front.

Scale: Ring Hold for 15 Sec, then into 10 dips on box.

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