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CrossFit TW18 Staines 18/06/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

I. With a Partner…

60/50 Cal Row/Bike/Ski For Time*
(Max time 4:00)

*Partner resting performs banded hip march or banded glute bridges

II. EMOM x 8 MINUTES
Odd → 5 SA KB Deadlifts + 10m KB FR Lunges (Right arm then Left arm)

Even → 5 KB Strict Press + 10m KB OH Walk (Right arm then Left arm)

Metcon

Metcon (No Measure)

“DOUBLE EMOM”

EMOM x 8 MINUTES
MIN 1 – Max Distance KB Farmer’s Carry 24/16 (Rx+32/24)
MIN 2 – 25 Push-ups

-Rest 2:00 b/t EMOMs-

EMOM x 8 MINUTES
MIN 1 – Max KB Suitcase Lunge 24/16 (Rx+32/24)
MIN 2 – 5/5 KB Single Arm Push Press

Finisher

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

NOT FOR TIME
75 Curls w/ Band
75 Tricep Pull-Down w/ Band

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