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  • Writer's picturecrossfitweld

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

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