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CrossFit TW18 Staines 15/01/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

8min
2 Rounds…Tabata

Mountain Climbers
DB Hang Muscle Clean
Groiners
DB Hang Power Clean
Hollow Rocks
DB Hang Squat Clean
Lumbar Hold
Alt DB Lunges

15min
Skill Warm Up…

5 False Grip Ring Row + Transition
5 Banded Hips to Rings
5 Banded Hips to Rings + Transition
5 Big Kip Swings
3 Hips to Rings
3 Jumping Muscle Ups
1-5 x Muscle Ups

Prep For Metcon

‘Please Dont Drop The DBs…’
Ring Muscle Up – Or Progression
DB Hang Power Clean – Build to Workout weight
RX+ RX SC
22.5/15-15/12.5-12.5/10

Workout

Metcon (AMRAP – Rounds and Reps)

20min AMRAP…

6 Ring Muscle-Ups
18 DB Hang Power Cleans
36 DB Forward Lunges

(Score is Rounds + Reps)

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