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CrossFit TW18 Staines 13/12/18

CrossFit TW18 – CrossFit

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Warm-up

3 Rounds (or 7:00)
20m Up-Down Broad Jumps
20m Shuttle Run
10 Shoulder Swings
8/8 SA KB Push Press

3 Rounds
10 Knee to Chest or V-ups → 7 T2B attempts → 5 T2B or Knee to Chest
10 Russian KB Deadlifts → 10 Russian KB Swings → 10 KB Swings

Metcon

Metcon (5 Rounds for time)

EVERY 4min x 5 SETS
15 Kettlebell Swing 16/12 (Rx24/16)
15 Burpee
15 T2B

Accessory

3 SETS
10 DB Chest Press
10 DB Chest Fly
10 DB Pull-Overs
10 DB Close Grip Chest Press
-Rest as Needed-

*Use 1 Weight and do all 40 reps unbroken.

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