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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds for QUALITY:

1:00 Row (60% effort → 70% effort)

5 DB Suitcase DL

5 DB Bicep Curls

5 DB Strict Press

10 Scap Push-Ups

Then grab a slightly heavier set of DBs and complete…

3 Rounds:

:30 Row (75% effort → 80% effort → 85% effort)

5/5 SA DB Swing

5/5 SA DB Push Press

5 Tempo Push-Ups (21X1)

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 7 MINUTES

7 DBL DB Ground to OH (35/25)|(25/15)

7 DBL DB Up-Down

14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES

5 DBL DB Ground to OH (35/25)|(25/15)

5 DBL DB Up-Down

10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES

3 DBL DB Ground to OH (35/25)|(25/15)

3 DBL DB Up-Down

6 Push-up