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Metcon

Bradshaw

Metcon

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Workout

Wednesday, 1/12/22

CROSSFIT

A: Metcon (AMRAP - Reps)

EMOM 12
Min 1 - 10 HS-Kick
Min 2 - 10 Deadlift 135/95
Min 3 - 10 Ring row
**AMRAP Double under for the rest of the minute each round.

Post total reps of DU for the score

B: Bradshaw (Time)

10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders

In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009

To learn more about Bradshaw click here

(28min)

HOME WOD

C: Metcon (AMRAP - Reps)

Each round, decrease the number of reps by two! For example, round two is 18 reps of each and so on 18-16-14-12... IF you get to the round of two reps, restart back at 20 reps.

AMRAP 20
20-18-16-14-12-10-8-6-4-2 reps of

DB PUSH PRESS 50s/35s
(or any weight available, if you don't have any, do with a pair of water bottles )

DB FRONT SQUAT 50s/35s

BURPEE OVER DUMBBELL

V-UPS

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A
1- 2- Hook & Step to the side - 2-Weave under right - 2

Combo Pt. B
3- 2 -Slip - 2- Lead Body Kick

Kicks/Strikes
Round Kick + Back Kick
Round Kick + Back Hook Kick

2: Metcon (No Measure)

4 rounds of 2min ON/ 1min OFF

Round 1 - Combo Pt. A
Round 2 - Combo Pt. B
Round 3 - Kicks/Strikes
Round 4 - Combo Pt. A+B

3: Metcon (No Measure)

Target strike
Bo staff

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Wednesday, January 12, 2022

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