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CrossFit TW18 Staines 08/03/19

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 10
10 Shoulder tap push ups on DBs
8 DB Bent over rows
6/6 Single leg DB RDL

*Partner 1 Completes 1 round while partner 2 bike/row upping pace each round beginning with a moderate pace

Prep For Metcon

5min Double Under Practice

2 Rounds
10 Scap Pull Up
10 Band Pull Apart
10 Ring Row

Pull Up Review/Scaling

Metcon

Metcon (Time)

FOR TIME
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
10-10-10-10-10
Strict Pull-up

*100m Sprint after every full round

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