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CrossFit WOD, September 18, 2019

17 Sep CrossFit WOD, September 18, 2019

Posted at 20:00h in Work out of the day by

09/18/2019

Warm-up
Set-up all equipment
Then,
10 Step-ups
10 DB Renegade Rows
10 Box Jumps
10 Calorie Bike
10 Alt. DB Snatches
10 Walking DB Lunges
10 Hollow Rocks
20 Banded Pull-aparts
20 Banded Triceps Pushdowns

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
In teams of 2:

20 Box Jumps (24, 20)
20 DB Renegade Rows (50, 35)
20 Calorie Bike
rest 2 Min

Metcon (AMRAP – Rounds and Reps)
AMRAP 10
20 Alt. DB Snatches (50, 35)
20 Walking DB Lunges (single Arm OH- 50, 35)
20 Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
20 Push Ups
20 Pull Ups
20 Air Squats