09/10/2018
- crossfitweld
- Sep 10, 2018
- 1 min read
Warm Up
- 3 tempo pull-ups (3 sec down)
- 1 min bike (30 sec legs/30 sec arms only)
- 10 KB snatches (5 each)
- 5 box jumps
Strength
EMOM 10
- odd: strict pull-ups (8-15 reps)
- even: 8 strict press
Conditioning
*buy-in 15/12 cal bike
4 rounds
- 10 KB snatches @ 53/35
- 5 burpee box jump overs @ 24/20
*cash-out 50 STO @ 45/35
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