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  • Writer's picturecrossfitweld

09/04/2019

Warm Up

3 rounds

- 5 dball deadlifts

- 15 single-unders + 15 double unders

- 5 box jumps

- 10 kip swings


Skill/Conditioning

EMOM 12

- 10 TTB (RX+ 15)

- 30 double-unders (RX+ 40)

- 5 dball over shoulder (select weight, moderate-heavy)


Conditioning

AMRAP 20

*Buy-in 1200m run*

- 10 box jumps @ 24/20

- 15 cal machine

- 20 KB swings @ 53/35 (RX+ 70/53)

- 20 ab mat sit-ups (RX+ GHDSU)

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