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CrossFit TW18 03/12

CrossFit

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Warm-up

Warm-up (No Measure)

20m frog jump
20m duck walk
20m bear walk

2 rounds

10 RDLs
10 front squats
10 push press

Metcon

Metcon (Time)

For time:

500m row
9 sumo deadlift high pull
9 burpee over bar
9 thrusters

500m row
12 sumo deadlift high pull
12 burpee over bar
12 thrusters

500m row
15 sumo deadlift high pull
15 burpee over bar
15 thrusters

500m row
18 sumo deadlift high pull
18 burpee over bar
18 thrusters

500m row
21 sumo deadlift high pull
21 burpee over bar
21 thrusters

RX = 30/20kg

Metcon (Time)

For time:

500m row
9 sumo deadlift high pull
9 burpee over bar
9 thrusters

500m row
12 sumo deadlift high pull
12 burpee over bar
12 thrusters

500m row
15 sumo deadlift high pull
15 burpee over bar
15 thrusters

500m row
18 sumo deadlift high pull
18 burpee over bar
18 thrusters

500m row
21 sumo deadlift high pull
21 burpee over bar
21 thrusters

RX = 30/20kg

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