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CrossFit TW18 Staines 04/10/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats

-THEN-

SPECIFIC WARM-UP
AMRAP X 4 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Extended Warm-up

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Thruster

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
43/29KG

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap
29/20KG

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