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Writer's picturecrossfitweld
Nov 21, 20181 min read

11/21/2018

Warm-Up

6 min AMRAP

- 3 of 3 push-ups

- 12 reverse lunges (6 each leg) @ 45/35

- 12 band rows (6 each arm)

- 12 bench press @ 45/35


Strength

- 5 x 5 bench press

- 5 x 10 band pull aparts


Conditioning

3 Rounds

- 6 jailhouse burpees (burpee with 3 push-ups...burpee=first push-up)

- *12 barbell reverse lunges (6 each leg) @ 115/75

- 24 SA DB rows (12 each arm) @ 50/35


* these will be from the floor to the back rack position

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