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CrossFit TW18 Staines 15/01/19

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 7:00
30 Single Unders*
8 Barbell Deadlifts
8 Front Squat
8 Shoulder Swings
8 Ring Rows

* Change to Double Unders half-way through AMRAP*

Skill Work

Overhead Squat (4 Set of 5 Tempo 3131)

Prep For Metcon

5min C2B Review/Scaling – Pull Ups – Jumping C2B

Deadlift Loading
Build to Metcon weight 3-5 Sets 4-6 Reps

Metcon

Metcon (Time)

4 ROUNDS FOR TIME
10 Deadlifts 90/60 (Rx+125/82.5)
20 C2B Pull-ups
60 Double Unders
15min Time Cap

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