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17/12/2018 Quickfit

CrossFit TW18 – 360 QuickFit

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Warm-up

AMRAP 5 Minutes
5/5 Single Arm Ring Row
8 Alt Step Ups – 8 Box Jumps ( 1/2 way through)
10 Med Ball Deadlifts
12 Hollow Rocks
12 Supermans

Metcon (Time)

45 Medicine Ball Squat Cleans
35 Box Jumps
25 Ring Rows
* Every Minute perform 3 burpees

16 Min Time Cap

360 Core

3 SETS
20 Slow Bicycle Kicks
Rest 10 seconds
20 Alternating Leg Lowers
Rest 10 seconds
10/10 Side Plank Hip Lifts
Rest 1 min Between Sets

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