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CrossFit TW18 Staines 05/04/19

CrossFit TW18 – CrossFit

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Warm-up

1min Row Easy
5 Air Squats
5 Strict Press
5 Push Up
5 Hollow Rocks + 5 Supermans

1min Row Mod
5 Jumping Squat
5 Push Press
5 Tempo Push Up
5 Kip Swing

1min Row Fast
5 Front Squat
5 Push Jerk
5 Pike Push Up
5 Kipping Pull Up

Strength

Thruster (Moderate Heavy 5-Rep Thruster*)

*Bar can not stop overhead or on the shoulders at any point.

Benchmark

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Core

40 Hang Knee Raises

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