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  • Writer's picturecrossfitweld

04/10/2019

WARM UP

"3 Rounds"

-3 Rope Pullups or Footlocks

-5 Tempo Pushups

-5 Box Jumps

-45 sec Bike/Row


STRENGTH

"Bench Press"

-8/6/6/5

(*Build in weight)

-SS w/ Band Pull Aparts 4x6



CONDITIONING

"4 Rounds"

-12/10 Cal Row/Bike (Alt. each round)

-8 Burpee Box Jump Overs

-2 Rope Climbs

...rest 2 min...

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