crossfitweld
- Sep 25, 2018
- 1 min read

09/25/2018

Warm Up

6 min AMRAP

- turf length walking lunge

- 6 box step ups

- 20 sec HS hold

- 6 box jumps

- 3 wall-walks

Strength

- 4 x 6 reverse lunges (6 each leg)

- 2 turf length farmer carries (heavy)

*farmer carries must be carried at a walking speed the whole distance*

Conditioning

10 min AMRAP

2-4-6-8-10-12-etc...

- box jumps @ 24"/20"

- HSPUs

- power cleans @ 115/80

Core (time permitting)

8 min AMRAP

- 15 GHDSU

- 45 sec plank

- 30 sec superman hold

- 10 v-ups

- 20 russian twists

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