Strength/Work Capacity/Skill/Volume day

Alrighty guys, today doesn't necessarily fall into an energy system. More of a strength work but with very high volume and building work capacity at high reps. Being able to go longer without breaking is very important in CrossFit so this will help build that mentality of going unbroken more.

We are going to start getting a little more strict on movements. People are being able to write Rx'd by there names but really cutting the reps short. I want everyone to be Rx'd just as bad as you do but I want you to be Rx'd with GREAT form. Ring dip standard for Rx'd is: no band, arms locked out at top and bicep touches ring at the bottom. KB Swings I want the hands over the heels at the top of the swing (don't just stick your head through your arms at the top) kettlebell does not have to be straight up but I do want it above the hands, not hanging down. Knees to elbow means exactly what is says, knees actually have to make contact with your elbow, NOT your tricep or your armpit.

If possible go for a run/bike/swim/or row on the opposite end of the day that you train. Easy pace 20 or 30 min

A1. Ring Dips- 5 x amrap in 30 seconds; rest 10 sec

A2. KB Swings- 5 x 15; rest 2 min

B. Knees To Elbow- 4 x 10; rest 1 min