crossfitweld
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