Openish

CrossFit Carolina Beach – Express Fit

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Warm-up

Warm-up (No Measure)

2 min row or ride

Then:

2 rounds

6 air squats

6 light DB push press

Then kip swing and knee raise practice

B: Metcon (AMRAP – Rounds and Reps)

8 Rounds on the 2 minute

4 DB Thruster

6 Hanging Knee Raises

24 Jump Rope
or do AMRAP 20 if you have it in you!