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CrossFit TW18 Staines 14/11/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups

Pre-Workout (after teaching portion)
1 “MOCK” ROUND…
100m Run
8 KB Swings
4 Pull-ups
100m Run

Workout

Helen (Time)

3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Finisher

Metcon (No Measure)

5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

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