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  • crossfitweld

09/18/2018

Warm Up

7 min AMRAP

- 30 ft burpee broad jump

- 5 push ups

- 4 deadlifts

- 3 hang power cleans

- 2 eccentric pull ups (3 sec)

- 20 sec bridge


Strength

- 6 x 3 Bench Press


Conditioning

4 Rounds

- 12 renegade rows @ 50/35 (with push-up)

- 10 deadlifts @ 155/105

- 8 hang power cleans @ 155/105

- 6 strict pull-ups

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