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CrossFit TW18 Staines 07/01/19

CrossFit TW18 – CrossFit

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Warm-up

EMOM x 8 w/ Partner
Min 1 — Parter 1 Rows
Min 2 — Partner Performs Slow Reps of Movement

Air Squat – Step-up – Burpee – Empty BB Press

Prep For Metcon

Rotate through 5 reps of each movement

Benchmark

Fight Gone Bad (3 Rounds for reps)

Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Accessory

3 Sets
30 Glute Bridges

*Every 10 reps, pause at the top and hold for :15

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