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CrossFit TW18 08/01/2020

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

8min…AMRAP

10 Burpees
5 Kip Swings
5 Knees to Chest
5 KB Deadlift
5 KB Swing High Pulls
5/5 SA KB Strict Press
5/5 SA KB Push Press
10 DUs / 20 SUs

Skill

Metcon (Weight)

10min…
Build to Heavy Set of KB Complex:

1 SA KB Deadlift
1 SA KB Sumo DL High Pull
1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

7min AMRAP…
10 Unbroken Double Unders•
10 Knee to Elbow
5 Strict Dips (Ring,Box)

Add 10 reps DU each Round

-Rest 2:00–

7min AMRAP…
10 KB Sumo DL High Pull 28/20-24/16
10 Knee to Elbow
5 Strict Dips (Ring,Box)

Add 5 reps KB SDHP each Round

(Score is Rounds + Reps)

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