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CrossFit TW18 Staines 22/01/19

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 10 Minutes
1:00 Bike or Row
5 Inch Worms + Down Dog
10 Double DB RDL
5/5 SA Half Kneeling Strict Press (hold other DB in Front Rack)

Skill Work

EMOM x 10 MINUTES
Min 1 — 5-8 Reps of HSPU or HSPU Skill*
Min 2 — Moderate Pace Row or Bike

*Advanced athletes should practice HS Walk or Free Standing Hold

Metcon

Metcon (Time)

3 ROUNDS FOR TIME
60 Walking Lunges
40 Slam Ball** 12/5-8 (Rx+15/9)
10 HSPU (Rx+20 HSPU)
**Plate GTOH 15/10 (Rx+20/15)

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