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‘Crossfit TW18 Staines 01/10/2018’

CrossFit TW18 – CrossFit

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Warm-up

Clean Warm Up (No Measure)

2 Rounds…

3 RDL
3 Rows
3 Muscle Cleans
3 Strict Press
3 Front Squat
3 Push Press
3 Hang Power Clean
3 Pull Unders
3 Thrusters

12Min: Metcon (No Measure)

12 Min EMOM

1st – 5 TTB/Knee Raises
2nd – 20 Double Unders/SIngles
3rd – 5 Squat Cleans

4 Min AMRAP per Round…

25 TTB/Knee Raises
50 DU / SU
——————————Time
1) 15 Squat Cleans – 61/38 -43/25
2) 13 Squat Cleans – 83/52 – 52/34
3) 11 Squat Cleans – 102/65 – 61/42
4) 9 Squat Cleans – 124/79 – 70/52
5) 7 Squat Cleans – 142/93 – 83/61

Metcon

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

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