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  • crossfitweld

10/13/2018

WARM UP

2 Rounds:

-100m Run

-10 Frankenstein Kicks

-5 Broad Jumps

-5 Strict Pull-Ups


CONDITIONING

For Time:

-800m Run

...then...

4 Rounds of:

-15 GHD Sit-Ups

-15 Box Jumps 24/20

-15 Hang Cleans @85/65

-15 SA OH KB Weighted Lunges @53/35

...then...

-800m Row


ACCESSORY

EMOM 8

-8 Hammer Curls

-8 Dips

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