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CrossFit TW18 Staines 04/12/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

8min…
5 Boot-Strapper Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
5 Down Ups
5 PVC Pass Throughs
5 Over Head Squats
5 Snatch Balances
5 Sots Press
5 Burpees

Skill

8 min…20s On 20s Off
Practice Transitions on the…
– Low Rings
– Low Bar
– Jumping MU

“DO NOT DROP THE DB’s”

3min…20sOn 20s Off
DB Weight Selection for DB Hang Power Cleans
RX+ 25+/20+
RX 22.5/15kg
Sc 15/12.5kg

“DO NOT DROP THE DB’s”

Workout

Metcon (AMRAP – Rounds and Reps)

16min AMRAP…

30 Air Squats
20 DB Power Cleans
6 Muscle-Ups (Ring or Bar)

Subs…
MU- 3 Reps/12 Pull Ups
Jumping is allowed

Cool Down

6min…Foam Rolling…

2min Upper Back
2min Left Lat
2min Right Lat

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