EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 – 2-3 Ground to Overhead*
MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips
NCFIT BENCHMARK WORKOUT
“ELIZA & BETH”
FOR TIME
9-7-5
Ground to Overhead (185/135)
21-15-9
Ring Dips
-Rest 3:00-
15-12-9
Ground to Overhead (95/65)
21-15-9
Burpees Over the Bar
