IRIDIUM CrossFit – CrossFit

Push Press (3-3-3-3-3)

Metcon (3 Rounds for reps)

Triple L, 3 rds of 1 min effort with 1 min rest between each movement

L sit hold (ground, boxes, parallettes)

L Pull ups (strict or holds)

L Dips (strict or holds)

Can also use band for pull/dip but no kip

Rx+ parrallettes, strict pull/dip
So this will be max effort during the 1 minute. On L sits the progression would be from the ground (lift the butt and try to get the heels of the ground) from the box (more room for heels to be below the butt without touching the ground) and paralletts (hardest for reasons above)

For L sit/pull ups/dips either go strict or do holds and count time (seconds) as reps. Your goal is hold, pull or dip for the full minute.