ROYAL CROSSFIT

May 18, 2019

WOD

14' amrap


14 wall ball shots 9kg/6kg
7 burpees
5 strict ring dips on high rings (you have to muscle-up the first)

Tips


→ keep moving with a steady pace

Scaling


• less load for med ball
• 5 strict ring dips on low rings
• 5 parallette push-ups or push-ups

On Ramp


14' amrap
10 wall ball shots
5 burpees
5 parallette push-ups or push-ups