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10/15/2018

  • Writer: crossfitweld
    crossfitweld
  • Oct 14, 2018
  • 1 min read

Updated: Oct 15, 2018

Warm Up

6 min AMRAP

- 1 min row

- 8 back squats @ 45/35

- 8 strict press @ 45/35

- 20 sec active hang on pull-up bar

- 3 of 3 push-ups


Strength

- 5 x 5 back squat

- *5 x 5 strict pull-ups

*added weight if necessary*


Conditioning (cap 20min)

*buy-in 20 cal row

- 30 clean and jerks @ 135/95

- 20 burpee CTB pull-ups

*cash-out 30 wall-balls


** "Rx" burpee CTB can not be a jumping CTB. Rep must start from full extension **

 
 
 

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