Strength/  Skill:
Ring Dips
Beginner – 3×5 w/bands
Experienced – 3×10 strict to kipping

Conditioning:
15 Min. AMRAP
5 Hand Stand Push Ups
15 Sumo Deadlift High-Pull (75/55)
30 Sit-Ups

Coaches Note:

Coming out of the CF Open, we’ve got a lot of motivated people in the gym right now.  That fire is great right now, but remember that CrossFit, like most things, is an equity sport that rewards consistency over time.  Always keep it in your mind that there are going to be personal highs and lows in the gym, people will come and go, things will change, life will change.  One of the most important things you can do is make sure that today’s fire doesn’t turn into tomorrow’s cold pile of ashes.