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CrossFit TW18 Staines 12/01/19

CrossFit TW18 – CrossFit

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Warm-up

10 Min AMRAP
0:00-5:00
8 Cal Bike
4 Push Up to Down Dog
8 Push Press (Barbell)

5:00-10:00
8 Cal Bike
4 Up Downs
8 Push Jerks (Barbell)

Warm Up Part 2
Line Drills 50’ for each…
Frankenstein walk → Walk heels only
Quad Walk → Butt Kickers
High Knees → Power Skip
Jog 100m → Run 100m

Metcon

Metcon (Time)

EACH EFFORT FOR TIME

4 ROUNDS FOR TIME
4 Burpees
10 Push Jerk 42.5/30 (Rx+60/42.5)
100m Sprint

-Rest 2:00-

3 ROUNDS FOR TIME
4 Burpees
10 Push Jerk
100m Sprint

-Rest 2:00-

2 ROUNDS FOR TIME
4 Burpees
10 Push Jerk
100m Sprint

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