Double Dip

Score Type:: Rounds and Reps

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." - Greg Glassman, CEO & Founder of CrossFit 

We are starting our second week of "Barbell Ninja". Monday's we will be back squatting. Friday's will be Tempo Front Squats (4 week cycle). 

1) Strength:
Back Squat 
10 - 8 - 6 
10 @ 65% of 1RM
8 @ 70% of 1RM
6 @ 75% of 1RM

2) "Double Dip"
AMRAP 15:
50 Double Unders
18/12 Assault Bike 
15 Hang Squat Cleans (95/65) 

Double Under scaling options:
1) 100 Single Unders
2) 1 Minute Double Under Attempts
3) Cut to 30 reps (scaled) 

Bike options: 
1) 18/12 Calorie Row 
2) 200 Meter Run