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  • Writer's picturecrossfitweld
    • Sep 10, 2019
    • 1 min read

09/10/2019

Warm Up

7 min AMRAP

- 200m jog (buy-in)

- 10 alt. box step-ups

- 10 kip swings

- 3 of 3 position push-ups

- 4 devils press


Conditioning

For Time - 35 min cap

- 400m run

- 40 alt. Box step-ups @ 50/35 @ 24/20 (1 DB)

- 400m run

- 30 burpees

- 400m run

- 20 dual DB thrusters @ 50s/35s

- 400m run

- 10 bar muscle-ups


*PACE this workout. The goal of the workout is to keep a smooth pace throughout all the different movements.*

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