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WOD 2/23

24
Feb

WOD 2/23

Warm-up

AMRAP 8
10 cal Row
30 sec Plank Hold
10 each Single Arm Russian KB Swings
30 sec Hollow Hang

Strength

Core Circuit!
3 RFT
50 total MB Russian Twists
40 sec Single Arm Plank Hold (20 sec each arm)
30 sec Wall Facing HS Hold
20 MB Toe Reaches

Metcon

Low intensity

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

Beginner
AMRAP 20
8 Hanging Knee Raises
5 each arm DB Hang Clean and Jerks 35/20#
14/12 cal Row

Recovery

Cooldown
Forearms, hip flexors, glutes

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