crossfitweld
- Jan 2, 2019
- 1 min read

01/02/2019

NOON CLASS BEGINS TODAY!

We are now offering a noon class Monday-Friday!

Warm Up

3 rounds

- 5 dball deadlifts

- 10 reverse lunges @ 45/35

- 8 kip swings

- 4 strict CTB pull-ups

Strength

- 5 x 4 strict pull-ups (build to a heavy 4RM)

*add weight as necessary

Conditioning

4 rounds

- 12 alt. reverse lunges @ 135/95

- 8 CTB pull-ups

- *4 dball over shoulder @ 100/80 (RX+ 150/100)

*if deadlifting or odd objects are a strength of yours go for the 150/100. The prescribed weight for the workout will be 100/80.

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