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Friday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
6 Single DB Deadlift
2 DB Up-Downs

Strength

Metcon (No Measure)

EVERY 2:00 x 6 SETS
5/5 Single DB Upright Rows
6/6 Single DB Shoulder Press
7/7 Single Leg Glute Bridge-Up*

*7 Reps with L Leg Extended then 7 Reps with R Leg Extended

Workout

Metcon (No Measure)

AMRAP x 3 MINUTES
6/6 DB Snatch
8/8 DB Push Press
10 Up-Downs

-1:00 Rest-

AMRAP x 4 MINUTES
6/6 DB Snatch
8/8 DB Push Press
10 Up-Downs

-1:00 Rest-

AMRAP x 5 MINUTES
6/6 DB Snatch
8/8 DB Push Press
10 Up-Downs

(Score is Rounds + Reps)

Metcon (No Measure)

AMRAP x 1 MINUTE
Max Alt. V-ups

20 secs rest

AMRAP x 1 MINUTE
Max Hollow Rocks

20 secs rest

AMRAP x 1 MINUTE
Max Bicycle Crunch

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