01/05/2019
- crossfitweld
- Jan 5, 2019
- 1 min read
Warm Up
3 rounds
- 8 tempo RDLs @ 45/35
- 8 tempo dual DB bench
- 8 strict sit-ups
- 4 pause wall balls (2 sec)
Strength
EMOM 12
- 10 tempo dual DB bench
- 8 supinated bent over barbell rows
- 8 deadlifts (warm up for workout)
Conditioning
Partner - split reps as necessary
3 rounds
- 20 deadlifts @ 225/155 (RX+ 245/165)
- 30 GHDSU
- 40 wallballs (RX+ 11'/10')
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