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CrossFit TW18 Staines 12/07/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row (2 min max)
into…

2 SETS…
50 Plate Hops
40 Mountain Climbers
30 Jumping Jacks (Clap overhead & behind the back)
20 Plate Ground to Overheads
10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Extended Warm-up

Warm-up (No Measure)

3 SETS*
4 Strict Press (10X2)
+
4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight

Workout

Metcon (Time)

FOR TIME
1000m Row
800m Run
50 KB Swing 16/12 (Rx+24/16)
40 Push Press 40/27.5 (Rx+50/35)
500m Row
400m Run
25 KB Swing
20 Push Press

-25:00 Hard Cap-

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