CrossFit TW18 Staines 03/10/2018

CrossFit TW18 – Open Gym

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Metcon (No Measure)

Warm Up…
1min e/s Lat Smash

2 Rounds…
10 Lat Pull Through
10 Pull Apart
5 Ring Rows
5 Ring Pull Ups

Pull Up Complex…
2 Rounds…
3 Weighted Negatives
6 Banded Pull Ups (P/R)
Max Australian (wide-med-close) 4/4/4

3 Rounds…
35sW90sR – 6:15min

10s – Plank Hold Feet on Wall
10s – Half Up Hold Hollow Position
5s – Walk To Wall
10s – Handstand Hold (Toes on Wall)
90s – 10 DB Seated Shoulder Press 4/5kg

EMOM…12min…4 Rounds
2 – Lengths Sled Push 15/20kg
40s – DU’s – SU
8 – T2R

6min AMRAP…
4 – Deadlift
3 – Power Clean
2 – Front Squat

(7rds @22.5kg)


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