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Saturday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
:45 Alt. Knees to Chest
:45 Alt. Leg Swings
:45 Alt. Lunges
:45 Squat Jumps
1:00 Cardio

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES
MIN 1 – Tempo DB Front Squat (3111)
MIN 2 – Max Air Squat
MIN 3 – Max Wall Sit

(Score is Load)

Full-Body Workout

Metcon (Weight)

EMOM x 12 MINUTES
MIN 1 – :50 Max DB Thrusters
MIN 2 – :50 Max DB Front Rack Hold
MIN 3 – :50 Max Alt. Sit-Thrus
MIN 4 – :50 Max DB Hollow Hold

(Score is Load)

Core

Metcon (No Measure)

40 Hollow Body Bounce
10 Straight Body Ceiling-reaching Crunches
10 Hollow Body Side-to-side
10 Hand Plank Arch/Hollow

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