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Sunday

CrossFit TW18 – NC30

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Extended Warm-up

Warm-up (No Measure)

2 ROUNDS
:30 Bike
5/5 DB Strict Press (:02 pause overhead)
:30 Tuck Hold
5 Dip + Jump (against the wall)

Workout

Metcon (AMRAP – Reps)

2 SETS (:45 ON / :45 OFF)
:45 DB Strict Press*
-Rest :45-
:45 Sit-Ups
-Rest :45-
:45 DB Push Press
-Rest :45-
:45 Hollow Rocks
-Rest :45-
:45 Cal Bike
-Rest :45-

*Use the same weight for both the strict press & push press. No additional rest b/t Sets, after the Bike rest :45 then back to Strict Press.

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