08/30/2019
- crossfitweld
- Aug 30, 2019
- 1 min read
WARM UP
"AMRAP 6"
- 8 Tempo Bench @45/35
- 8 Alt. DB Curls (4 Each)
- 8 OH DB Tricep Extensions
- 45 sec Machine
STRENGTH
"Bench Press"
- 3x6 Regular
- 3x3 Close Grip
SS w/ 6x6 Band Pull Aparts
CONDITIONING
"1 Round"
3 Min Work/2 Min Rest
Station A:
- 30/20 Cal Bike
- Remaining: Max HR Pushup
Station B:
- 30/20 Cal Ski
- Remaining: Max Alt. Pistol Squat
Station C:
- 30/20 Cal Row
- Remaining: Max DB Floor Press @50/35
Station D:
- 400m Run
- Remaining: Max Wall Balls @20/14
(*Keep 1 Running Total For Score)
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