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11/15/2018

  • Writer: crossfitweld
    crossfitweld
  • Nov 15, 2018
  • 1 min read

WARM UP

"AMRAP 6"

-4 RA DB Hang Clean

-4 LA DB Hang Clean

-20 sec DBALL Bear Hug Hold

-10 Banded Tricep Extensions


BI/TRI/CHEST ACCESSORY

"EMOM 12"

-20 DB Alt. Bicep Curl (10 each arm)

-20 DB Alt. Bench Press (10 each arm)

-20 DB Tricep Kickbacks (10 each arm)


CONDITIONING

"4 Rounds"

-25ft DB Front Rack Lunge @50/35

-15 DB Power Clean @50/35

-10 DB Burpee Deadlift

-5 DBALL GTS @100/80

...REST 2 MIN...

 
 
 

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