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09/12/2018

  • Writer: crossfitweld
    crossfitweld
  • Sep 12, 2018
  • 1 min read

Warm Up

6 min AMRAP

- 1 min row/bike

- 8 air squats

-2 turkish get-ups

- 8 KB swings


Conditioning

2 rounds (3 min at each station)

- 75ft bear crawl + 4 turkish get-ups @ 53/35

- bike (cal)

- 20 KB swing @ 53/35 + 20 air squats

- row (cal)

- 14 suitcase box step-ups (alternate arms every 7 reps) @ 50/35 @ 24/20 + 75ft dball front rack carry @ 100/80


*each station is to be treated as an AMRAP. This workout will not be scored.

 
 
 

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