Skill
8 sets of:
3 tempo ring dips (3 second descent, 3 second hold, fast up, 3 second support hold)
5 ring rows

Rest about a minute between sets

This skill work is a repeat from January 16th: check your notes and see if you can choose a more challenging scaling option today!

If you haven’t tackled tempo ring dips yet, then be conservative in your first few rounds; use a band or foot assistance to make the difficulty manageable.

Workout of the Day
10 rounds for time:
9 thrusters
25 double unders

15 minute time cap

Hold off on putting your equipment away until everyone is finished; stick around and cheer on your neighbors!

You should be using a light enough bar to tackle every round of thrusters unbroken. The double unders are also relatively low volume per-round here, so it’s a good goal to make an attempt at unbroken jump rope as well. If you need to scale the jump rope, then reduce the volume/difficulty so that it takes no more than 30 seconds.

Feeling nostalgic? Check out the sport option below and tackle the final Open workout of 2017!

Fun fact! Coach Kirsten competed at the CrossFit games in 2017 and 2018. When she completed this qualifier workout in 2017 (the sport version), she finished in 6 minutes and 58 seconds!

standard: 45/35 pound bar
rx: 75/55 pound bar
sport: 95/65 pound bar, 35 double unders per round
metcon: 4×2:20 on, 0:40 off