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CrossFit TW18 Staines 21/10/19

CrossFit TW18 – CrossFit

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Warm-up

3 QUICK ROUNDS — Keep this sub 4:00
12 Jumping Jacks
4 DB Push Press (one step below workout load)
8 Air Squats
12 Double Unders

*Right after the warm-up, review the ROM and key POP for the Thruster & TTB

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 sit-ups
24 single-unders

20-lb/ 15-lb dumbbells

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