Wednesday

Main – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Weightlifting

25 mins

KB Front Rack Walking Lunges (4×10 each leg)

KB Single Leg Deadlift (4×5 each leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Complete 30 GOH (50% of PC)

Then, AMRAP with remaining time of

15 KBS (1.5/1)

30 DUs

*Score is rounds & reps of KBS & DUs