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Friday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

4 rounds 20 on/ 10 off

Strict Press
Up-Down
DB Deadlift
DB Goblet Squat

Skill

Metcon (No Measure)

12 min Mobility EMOM:

16 DB Overhead Squats
10 DB Sots Press
12 Burpees

Workout

Metcon (No Measure)

8 min cap

DIANE ON STEROIDS

63-45-27
DB Deadlifts
21-15-9
Pike Pushup into Standard Pushup

2 min rest

8 min cap
100x DB Bear Complex

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Alternating V-Ups

*Alternate movements for 8 Rounds total.

(No Measure)

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