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Writer's picturecrossfitweld

05/08/2019

Warm Up

6 min AMRAP

- 6 alt. box step-ups + 4 box jumps

- 20 sec hollow hold

- 2 wall walks

- 10 sec dead hang + 10 sec active hang


Strength/Skill EMOM 12 - 30 sec HS hold or 50ft HS walk - max bar hang L-sit hold - 4 box jumps (tall)


Conditioning – 22 min cap Partner Relay 8 rounds (4 each) - *8 HSPUs (RX+ deficit) - 12 box jump overs @ 24/20 - 16/12 cal machine (RX+ 18/14)


*Suggested Deficit depths:

Men’s = 25+45

Women’s = 25+25

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