CrossFit TW18 Staines 05/02/20


360 Quiz Night, this Friday at 7:30pm

CrossFit TW18 – CrossFit

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Warm-up (No Measure)

3 Rounds…25s On 10s Off

Shoulder Taps
DB Sumo DL High Pull
Kip Swings
Wall Walks

Skill Work

10min Prep Work

HSPU Warm Up
DB Push Press

DB Hang Snatch…
Hang Snatch
KB Swing
DB Power Clean

Low Ring Transition
Banded Transition
Jumping Ring MU
Ring Kip Swings
Hips To Rings
Ring MU Up Attempts

Jumping Bar MU
Banded Bar MU
Bar Kip Swings
Bar MU Up Attempts


Metcon (AMRAP – Rounds and Reps)

20min AMRAP…

2 Muscle-Ups or Jumping MU
4 HSPU or DB Push Press
8 Alt. DB Hang Snatch or AKBS

(Score is Rounds + Reps)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.


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