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Sunday

CrossFit TW18 – Open Gym

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Warm-up

Warm-up (No Measure)

Increase intensity (pace) with each AMRAP!

AMRAP 4:00
:30 Plank
8/8 Split Squats
20 Single Unders

Into…

AMRAP 3:00
20 Alt Plank Shoulder Taps
16 Alt Box Step Ups
15 DU (30 Singles)

Into…

AMRAP 2:00
5 Up-Downs
10 Alt Step Ups w/ KB in Goblet
20 DU (40 Singles)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES
MIN 1 – :50 Max Double Unders
MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*
MIN 3 – :50 Ring FLR

*KB can be held any way.
Score is combined total of Dubs and Step-Ups

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