CrossFit TW18 – CrossFit

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Workout

Metcon (No Measure)

Warm Up…
2 Rounds…
30s Bootstraps
30s RDL
30s Alt Lunge
30s Jump Rope / Jacks

Workout…
Captain Tom Hero WoD…
10 Rounds For Time
30 Lunges
4 Devils Press
19 Air Squats
20 DUs
THEN…
100 Burpees

Stretch…
1 Round 45s/10s
Left Split Ham
Right Split Ham
Pigeon Left
Pigeon Right