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CrossFit TW18 Staines 12/11/19

CrossFit TW18 – CrossFit

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Warm-up

10min: Warm-up (No Measure)

EMOM PARTNER WARM-UP

P1 —> Bike (increase pace every time on the bike)

P2 —> AMRAP of DB Complex*
Deadlift
SA DB Swing
Muscle Clean
Press
Front Squat
Thruster

Extended Warm-up

Turkish Get Up (Build to Quality Weight )

FOR QUALITY
14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

Metcon (3 Rounds for time)

4 SETS – Partner WOD (split reps)
35/25 Cal Bike
40 Alt. Hang DB Snatch 15/10 (Rx+22.5/15)

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