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  • crossfitweld

08/13/2018

Warm Up

3 Rounds

- 30 sec bike (easy, moderate, fast)

- 10 goblet squats

- 5 PVC front rack stretches on bench with 5 sec hold


Strength

- 1 Rep Max Front Squat


Conditioning

*cash-in...25/18 cal bike


3 Rounds

- 4 complex (power clean + front squat + STO) @ 155/105

- 6 box step overs @ 50/35 @ 20"

- 8 strict pull-ups


*cash-out 30 HSPU (every time you break complete 5 burpees, max of 15 burpees)

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