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CrossFit TW18 Staines 19/02/19

CrossFit TW18 – CrossFit

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Warm-up

3min Row/Bike

-5/5 wrist circles in tabletop position (clockwise and counterclockwise)
-10 Elbow Punches
-5 Inch Worms
-10 Clean Deadlifts
-20 Mountain Climbers
-5+5 Hang High Pull + Muscle Clean
-10 Alt Cossack Squats
-5 Power Clean
-10 Lateral Jumps Over BB

Weightlifting

Power Clean (10min EMOM – 3 Rep)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon

Metcon (Time)

30-20-10
Burpee Over the Bar (lateral)
Power Clean 40/27.5 (Rx+60/40)

Core

NOT FOR TIME
30 Barbell Roll-Outs

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