04/24/2018
Metcon (Time)
5 RFT:
400m run
10 KB Swings, 53/35#
10 Ring Dips
400m run
10 KB Swings, 53/35#
10 Ring Dips
Competition Standard (Rx+):
70/53#
Masters 55+(Rx):
Row 500m
Box Dips
Scales:
35/26# or lighter
Banded Ring Dips, GHD dips, Box Dips