Warmup
Run 2 Laps
Run 2 Laps Backwards
3x8 Ring Rows
3x8 Kipping Ring Dips
Strength
Accumulate 30 Russian Dips
Accumulate 30 Strict false grip ring pull ups
WOD
Run 5k
*You can go either direction. Head out and up Landmark to Blackmore. Run to Donegal and around Centennial and back down Newport or the opposite. Take advantage of the awesome weather! This is a great benchmark to see how far you've come in your CrossFit journey.