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WOD

Monday – 9/20

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The Port

Warm-up

2:00 Bike; Increasing Intensity Every :30.

+ 2 Rounds:
10 Floor Scrapers
:10 Plank Hold
3 Push-Ups
:10 Hover Push-Up Hold
3e Scorpion Stretches

+ Evolving Power Clean Barbell Warm-Up With Banded Shoulder Mobility

Extended Warm-up

Reverse TABATA-
8 Rounds of :10 on / :20 off:
MOVT 1 – Top of Ring Dip Hold
MOVT 2 – Bottom of Ring Dip Hold

Alternate movements each round, until you’ve completed 4 rounds of each.

Workout

AMRAP 18:
10 – 8 – 6 – 4 – 2
Ring Dips
Power Cleans
Bike Calories X 2

*If you make it through the round of 2, start back at the beginning.
*Score is total reps.

Burn WOD

AMRAP 18:
10 Push-Ups (Box and Banded Optional)
15 Russian KBS
20/16 Cal Bike


Troy

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CrossFit Journal: The Performance-Based Lifestyle Resource

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