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12/20/2018

  • Writer: crossfitweld
    crossfitweld
  • Dec 20, 2018
  • 1 min read

Warm Up

6 min AMRAP

- 10 strict sit-ups

- 5 medball sit-ups

- turf length walking lunge

- 8 RDLs @ 45/35

- 8 power cleans @ 45/35


Strength

- 4 x 4 deadlift (must be touch and go)


*all 4 sets should be close in weight*


Conditioning

10 min AMRAP

- 10 power cleans @ 135/95

- 15 weight sit-ups @ 25/15

- 40ft walking lunge @ 50s/35s

- 20 medball sit-ups @ 20/14


Core Accessory - 8 min (or remaining time)

- 15 v-ups

- 15 GHDSU

- 30 sec side plank (left)

- 30 sec side plank (right)

- 30 sec superman hold

- 30 Russian twists @ 20/14

 
 
 

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