Weighted RD PR and a quick, fun met con

Training at noon at CrossFit MouseTrap

10 minutes to find 1RM weighted ring dip.

45#- this was a surprising PR, haven't maxed out my dip in eons.

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4 Rounds for time:

8 HSPU
12 Box jumps
15 Pull ups
20 DU

9:26- fun little met con,  did butterfly pull ups mostly in sets of 5, but had one set of 8 :)

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Cash out of 50 Back Extensions w/ 25#
First set of 20, then 10, 10, 5, 5