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CrossFit TW18 Staines 07/05/19

CrossFit TW18 – CrossFit

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Warm-up

4 rounds…
1st Round: 25%
2nd Round: 50%
3rd Round: 75%
4th Round: 90-100%

10m Walk on Toes
10m Walk on Heels
10m High Knees
10m Butt Kickers
10m Power Skips
10m Broad Jump
100m run

3 Rounds
30s/30s Row Pacing

Benchmark

NCFit Baseline (Conditioning) (Distance)

ON A 12:00 RUNNING CLOCK…
Run 1 Mile
into…Max Meters on Rower or Max
Distance on Bike
Rest 5 minutes

NCFIT Baseline (Gymnastics) (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTE
4 Strict Pull-ups
8 Hand Release Push-ups
12 Sit-ups

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