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  • crossfitweld

09/05/2018

6 min AMRAP

- 30 single-unders + 15 double-unders - 3 of 3 air squats - 5 HKR + 5 KTE - 50ft high knee - 50ft monster walk

Conditioning

4 x 7:00 min Stations (total of 28 min)

7 min

*buy-in...800m Run*

-then-

AMRAP of...

- 20 air squats

- 20 knee-to-elbow

7 min

- bike (cal)

- at 3 min complete 25 STO @ 75/55

7 min AMRAP

- 50 single-unders + 25 double-unders

- 15 power cleans @ 135/95

- 10 bar facing burpees

7 min

- row (cal)

- at 3 min complete 25 wall-ball shots


*this workout will not be scored. Settle into a good pace and don't come out too fast too early.


Open Gym

- remaining gym time can be utilized for and skill or stretching required. No heavy lifting.

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