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CrossFit TW18 Staines 09/11/18

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 10
5 Dual KB Clean
5/5 Filly Z Press (seated is ok)
20 Dual KB Hollow Flutter Kicks
10m Quadruped Crawl
10m Broad Jumps

Movement Prep

Pull Up Progression:
5 Hanging Hollow to Superman
10 Kipping Swings
7 Big Kipping Swings
3-5 Full Kipping Pullups

Metcon

Metcon (Time)

60 Plate GTOH 15/10 (Rx+20/15)
40 Pull-ups
20 Box Jump 24″/20″ (Rx+30″/24″)
200m KB Double Front Rack Carry 16/12 (20/16)
20 Box Jump 24″/20″ (Rx+30″/24″)
40 Pull-ups
60 Plate GTOH 15/10 (Rx+20/15)

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