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CrossFit TW18 Staines 04/02/20

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360 Quiz Night, this Friday at 7:30pm

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row

-THEN-

AMRAP WITH REMAINING TIME LEFT
10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups

Workout

Metcon (No Measure)

DEATH BY (7:00 Cap)….
6 Russian KB Swings 24/16 (Rx+32/24)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…
4 Kipping Pull-Ups (C2B Optional)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

Optional Finisher

Metcon (No Measure)

20 Lengths Walking Lunge (of gym)

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