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  • Writer's picturecrossfitweld

10/01/2018

Warm Up

6 min AMRAP

- 100m run

- 10 DB GTO

- 5 tempo front squats @ 45/35

- 8 kip swings


Strength

5 sets (1 set every 1:30)

- complete 8 front squats (from floor)

*same weight for all sets*


Conditioning

3 rounds

- 400m run

- 12 DB GTO @ 70/50 (alternating)

- 10 CTB pull-ups

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