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04/01/2019

WARM UP

"AMRAP 6"

-5 Tempo HKR

-5 Sumo KB Deadlift

-5 MB Squat Clean + 5 MB Push Press Pass

-10 Singles + 10 Dubs


STRENGTH

"Deadlift"

-10/8/8/6 (*Touch n' Go/Build in Weight)

SS w/4x6 DB RDL


CONDITIONING

"For Time"

-100 Dubs

-100m Run

-25 Wall Balls @24/20

-200 Dubs

-200m Run

-50 Wall Balls

-300 Dubs

-400m Run

-75 Wall Balls

-400 Dubs

-800m Run

-100 Wall Balls

-500 Dubs

-Run To Williamstown Bridge Where You Will Complete:

- 1 Mile Swim (There will be a rope attached to the bridge, dangling in the water...you must legless rope climb it onto the bridge and then run back to CrossFit Weld)

"25 minute Cap"


P.S......APRIL FOOLS!!!!!!! (Check the Comment For the Actual Conditioning Piece)

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