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CrossFit TW18 Staines 09/10/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS…
20 Jumping Jacks
20 Mountain Climbers
20 Lunges
20 Hollow Flutter Kicks
10 Push Up
10 Groiners with Twist
10 Scap Pull Up
10 Kip Swing

Skill

Metcon (No Measure)

EMOM x 20 MINUTES
MIN 1 — Toes to Bar
MIN 2 — HSPU (Strict or Kipping)
MIN 3 — Jumping Pull Up/C2B/MU**
MIN 4 — DUs
Choose a rep range to maintain technique throughout.

Athlete choice on Pull Up variation.

Finisher

Metcon (AMRAP – Rounds and Reps)

AMRAP X 5 MINUTE
8 Alt DB Snatch 15/10 (Rx+22.5/15)
8 Burpee over DB

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