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CrossFit TW18 Staines 16/11/18

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 6:00
20 Mountain Climbers
10 Plate G2OH
5 Air Squats

Movement Prep

8 Hang Power Snatch
8 Ring Row/Jumping Pull-ups
8 Power Snatch
8 Jumping Pull-ups/Pull-ups
8 OH Squat
8 Knees to Chest/ Toes to Bar
8 Thrusters

Build weight preforming 5 Reps of each Barbell movements

Metcon

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES
21-15-9
Power Snatch 25/20 (Rx+35/25)
Pull-ups
-Rest 5:00-

AMRAP x 5 MINUTES
21-15-9
OH Squats 25/20 (Rx+35/25)
Toes to Bar
-Rest 5:00-

AMRAP x 5 MINUTES
21-15-9
Thrusters 25/20 (Rx+35/25)
Burpee
-Rest 5:00-

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