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Wednesday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Double Unders

into…

EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats

Bodyweight Pump

Metcon (No Measure)

3 SETS FOR MAX REPS
1:00 – Hollow Rocks
1:00 – Air Squats
1:00 – Glute Bridge-Ups

-1:00 Rest b/t Sets-

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES
1:00 Wall Sit
75 DUs/100 SUs
20 Burpees
40 Flutter Kicks

-Rest 1:00-

AMRAP x 8 MINUTES
1:00 Wall Sit
75 DUs/100 SUs
20 Burpees
40 Flutter Kicks

-Rest 1:00-

AMRAP x 8 MINUTES
1:00 Wall Sit
75 DUs/100 SUs
20 Burpees
40 Flutter Kicks

*Pickup where you left off in each AMRAP.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB Curls**
MOVT 2 – Crossbody Mountain Climbers

*Both movements are 1 Set.
**Hold DB by both heads and curl from waist.

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