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CrossFit TW18 Staines 04/12/18

CrossFit TW18 – CrossFit

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Warm-up

3 Rounds
10 Groiners
30s Wall Sit
1:00 Any Machine @ EZ Effort
5 Wall Balls

With empty BB
30s Back Rack Elbow Punches
30s Front Rack Elbow Punches
5 Front Squats
5 High Hang Squat Cleans
5 Above the Knee Squat Cleans

Weightlifting

15min: Hang Squat Clean (Build to a Single)

Metcon

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES
Minute 1 – 24 Air Squats
Minute 2 – 16 Wall Balls 9/6
Minute 3 – 8 Hang Squat Clean 35/25 (42.5/30)

Cool Down

5min Foam Roll

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