CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

4 SETS
:30 DB Strict Press
:30 Goblet Squats
into…
AMRAP x 1 MINUTE
Max Alt. V-ups

Strength

Metcon (Weight)

EMOM x 6 MINUTES
Min 1 – 12 DB Floor Press R
Min 2 – 12 DB Floor Press L

-1:00 Rest

EMOM x 4 MINUTES
12 DB Romanian Deadlift (Slow Tempo)

Workout

Metcon (Time)

ON A 15:00 RUNNING CLOCK…
10 ROUNDS
10 Up Down
20 Air Squats

Metcon (AMRAP – Rounds and Reps)

In the remaining time…
AMRAP of:
7 Hand Release Push-Ups
8 Alt OH Lunge

Metcon (No Measure)

10 Seated Piked Double Leg Lifts
5 Tuck-Up to V-Up Complex
5 Side Hand Plank w/ Hip Circles
10 Superman Open/Close