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  • crossfitweld

08/31/2018

Warm Up

6 min AMRAP

- 45 sec row

- 3 of 3 push-ups

- 30 single-unders + 15 double-unders

- 10 bench press @ 45/35


Strength

- 6x3 bench press

- 4 sets of ring rows (8-15 reps)


Conditioning

*buy-in 1 mile/0.8 mile assault bike*


4 rounds

- 40 double-unders

- 8 burpee box jumps over @ 24/20 (full hip extension at the top of box)

- 5 strict pull-ups

*cash-out…600m/500m row*

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