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  • Writer's picturecrossfitweld

11/08/2018

WARM UP

"AMRAP 6"

-5 Kip Swings

-5 Kipping Pullups (Not Butterfly)

-6 SA DB Snatch

-30 sec Goblet Squat Hold


STRENGTH

"EMOM 10"

-1 Squat Snatch + 1 OHS

(*Start at 50%, build each minute)


CONDITIONING

"PARTNER, YOU GO, I GO"

6 Rounds (3 Each)

-20/15 Cal Row

-10 OHS @115/75

-5 Bar Muscle-Ups


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