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CrossFit TW18 Staines 02/08/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

Start off with a class 400m jog!

into…

AMRAP x 6 MINUTES
6 DB Hang Squat Cleans (light DB’s)
6 DB Push Press
6 DB Bent Over Row
6 Kip Swings or Ring Rows

Extended Warm-up

Hang Squat Clean Thruster (Build to a Moderate-Heavy Set of 3 )

ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.

Workout

Metcon (Time)

FOR TIME
400m Run
into…

2-4-8-12-8-4-2
Hang Squat Clean Thruster 35/25 (Rx+50/35)
4-8-16-24-16-8-4
Pull-up

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