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CrossFit TW18 Staines 19/02/20

CrossFit TW18 – CrossFit

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Warm-up

8min AMRAP…

30 Mountain Climbers
5 Burpees
5/5 DB Snatches 15/10-12.5/7.5
5 Ring Rows (as Vertical as possible)
1 or 2 Wall Walks
20 DU’s 60 SU’s

Strength

10min…
4 Rounds…25s On 15s Off

1 Arm DB Rows Left
1 Arm DB Rows Right
Straight Arm Pulldowns
DB Pull Overs

Skill

6min…Pull Up / Bar MU
3 Round each…10s On 20s Off

Kip Swings
Dynamic Kip Swings
Kip Pull Up

4min…Prep for Workout…
Bar MU or C2B
(check what bands you will be using for workout)
Devils Press
(select DB weight for workout)

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP…

4 Bar MU / C2B
6 Devils Press 22.5/15-15/10
8 DB Front Squat
10 Toes to Ring

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