crossfitweld
12/11/2018
WARM UP
"AMRAP 6"
-10 Singles + 10 Dubs
-8 Ring Kip Swings
-6 Dual KB Sumo DL
-4 Tempo Dips (Bar/Ring)
STRENGTH
"Deadlift"
-8/7/6/5/4/3
(*Build to a Heavy Triple)
CONDITIONING
"AMRAP 14"
-30 Dubs
-10 Deadlift 185/135
-3 Ring Muscle Ups