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CrossFit TW18 Staines 16/12/18

CrossFit TW18 – CrossFit

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Warm-up

8 min AMRAP
20 Hollow Rocks
20s Bar Hang
5/5 Single Arm Ring Row
10/10 Single Arm Suitcase KB DL

Strength

Pull Complex
3 SETS
10 DB Bent Over Row
Max Set Strict Pull Ups
– Rest as needed –

Metcon (Time)

PARTNER WORKOUT

30 Power Snatches ( 40/27.5) ( RX+ 60/40)
40 Box Jump Overs ( 24″/20)
20 Power Snatch
60 Box Jump Overs
10 Power Snatch
80 Box Jump Overs

Core

3 SETS
20 Slow Bicycle Kicks
Rest 10 seconds
20 Alternating Leg Lowers
Rest 10 seconds
10/10 Side Plank Hip Lifts
Rest 1 Minute

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