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  • crossfitweld

11/07/2018

Warm Up

5 min AMRAP

- 2 strict rope pull-ups

- 3 dball to shoulder

- 30 single unders

- 6 GHDSU or sit-ups


Strength/Skill

12 min EMOM

- 1 legless rope climb

- 3 dball to shoulder (not over shoulder, full hip extension and drop in front)

- 12 GHDSU (may be substituted for sit-ups)


Conditioning

16 min AMRAP

- 1 rope climb

- 10 deadlifts @ 185/135

- 20 russian twists

- 40 double-unders

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