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‘Crossfit TW18 Staines 10/08/2018’

CrossFit TW18 – CrossFit

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Strength & Conditioning

10Min: Weighted Pull-ups (3×5)

If weighted pullups are not possible use weighted negatives once failure is reached on normal pullups.

Metcon (No Measure)

2 Rounds

12 x Ring Rows

15 x Banded Flys

12 x Banded Straight Arm Pull Down

20 x Good Mornings (Olympic bar)

Metcon

10Min: Fran (Time)

21-15-9 Thrusters, 95# / 65# Pull-ups

Cool Down

1-Mile Run (Time)

Max Effort 1-Mile Run

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