‘Crossfit TW18 Staines 07/09/2018’

CrossFit TW18 – CrossFit

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Strength & Conditioning

10Min: Back Squat (2×15 @55%)

3Min: Back Squat (1 x 10 @ 1.25 Squat)

– At same weight
– Squat down, Come 1/4 of the way back up, sink down into squat and then come to full extension. Repeat 10x.


25Min: Metcon (AMRAP – Rounds and Reps)


200m DB Run*

15 Box Overs RX+ 30/24…RX 24/20

10 Pull Ups



*10 C&J on entry*
– DB’s must be held at all times on the run.
– 10 Hang Clean and Jerk on entry from run.
– Box overs WITHOUT dumbells.
– If you put dumbells down outside, please do not drop them on concrete


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