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11/27/2018

  • Writer: crossfitweld
    crossfitweld
  • Nov 27, 2018
  • 1 min read

Warm Up

6 min AMRAP

- 8 ring rows

- 8 strict ab mat sit ups (hands on back of head)

- 5 eccentric tempo ring dips

- 8 SDLHP @ 45/35


Strength

- *4 x 8 strict chin-ups

- *4 x 10 strict ring dips or bar dips


*add weight or reduce resistance bands as necessary


Conditioning

"Fight Gone Bad"

3 Rounds (1 min each station)

- row (cals)

- pull-ups (reps)

- GHDSU (reps)

- SDLHP @ 75/55 (reps)

- rest 1 min

 
 
 

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