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CrossFit TW18 – CrossFit

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Team WoD

Metcon (AMRAP – Rounds and Reps)

Wod 1 – 15min TC
Team Relay AMRAP
In 15 Min Complete as many rounds as possible of the following.

10 Plate GTOH 20/15
10 Goblet Squats 20/16kg
150m ROW

(1 person on each movement at a time rotating as person arrives back from run)

Metcon (Weight)

Wod 2 – 15min TC
How heavy can you go?
Team accumulation.
As a team each person will be required to lift a 1 RM.

Thruster Ladder
40/20
50/25
60/30
70/35
80/40
90/45
100/50
105/55
110/60

Metcon (4 Rounds for time)

Wod 3
Final Race for Time
As a team completed the following.
(Every 10 BBJO Move Box Forward to next stage)

—-20 BBJO—-
Stage 1 – 50 Wall Balls 9/6
—-20 BBJO—-
Stage 2 – 50 Pull Ups
—-20 BBJO—-
Stage 3 – 50 T2B
—-20 BBJO—-
Stage 4 – 50 Push Ups
—-20 BBJO—-
Stage 5 – 200 Cal Row (Damper 5)

Score as follows
4 Time Breaks Completion
Stage 2
Stage 4
Stage 5
Final Time fastest to complete 200 Cal Row

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