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  • crossfitweld

12/18/2018

Warm Up

3 Rounds

- 10 single unders + 15 double unders

- 8 kip swings

- 8 SA DB thrusters

- 6 russian box step-ups

- 4 strict TTB


Conditioning (29 min)

*The stations will not be scored. The "For Time" workout at the end is your score.

1 round - 4 min each station

Station 1

- row (cal)


Station 2 - AMRAP

- 30 dubs (or 45 singles)

- 10 TTB

- 30 sec plank


Station 3 - AMRAP

- 20 KB swings @ 53/35

- 20 air squats

- 20 sec HS hold


Station 4

- bike (cal)


Station 5 - AMRAP

- *16 russian box step-ups @ 45/35 (with empty barbell on back) 24"/20"

- 8 burpee box jumps (full hip extension at top) 24"/20"

* if balance is an issue can substitute for normal box step ups


- rest 3 min -


For Time (6 min cap)

12-10-8

- thrusters @ 115/75

- bar facing burpees


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