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360 QuickFit Staines 24/10/18

CrossFit TW18 – 360 QuickFit (Ladies Only)

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Warm-up

Metcon (No Measure)

EMOM x 5 Minutes
1 – Row
2 – Step back lunges
3 – American KB Swings (Light Loading)
4 – :30 High Knees + :30 Butt Kickers
5 – Plank

Metcon

20min: Metcon (AMRAP – Rounds and Reps)

200m Run
21 Alt. Lunges (suitcase carry optional)
15 Cal. Row
9 Kettlebell Swing

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