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Writer's picturecrossfitweld
Feb 19, 20191 min read

02/19/2018

Warm Up

3 Rounds

- 5 dball deadlift

- 45 sec bike/row

- 3 devil's press

- 20 sec plank

- 3 eccentric pull-ups


Skill

EMOM 12

work max 50 sec

- 10 TTB

- 5 DBall over shoulder

- 10/8 cal bike/row (alternate)


Conditioning

10 min AMRAP

4-8-12-16-20-24 etc.

- ab mat sit-ups

1-2-3-4-5-6 etc.

- devil's press @ 50s/35s

- *strict pull-up (RX+ strict CTB)


*these can be done in pull-up, chin-up version, or a combination of the two

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