crossfitweld
- Jan 12, 2019
- 1 min read

01/12/2019

Warm Up

3 rounds

- 6 tempo dual DB bench press

- 6 power cleans @ 45/35

- 6 dual DB front squats (2 sec pause)

- 3 of 3 push-ups

- 10 single-unders + 10 double-unders

Strength

3 rounds of...

- *14 alt. SA DB bench press (7 p/arm)

- 14 banded tricep extensions

*hold one DB at top while completing bench press with opposite arm

Conditioning

Partner - split reps as necessary

12 min AMRAP

- 16 DB front squats @ 50s/35s

- 40 double-unders (each, complete at same time)

- 40 HR push-ups

- 16 power cleans @ 135/95

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