CrossFit TW18 Staines 23/10/19

CrossFit TW18 – CrossFit

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Warm-up (No Measure)

8 min…
8 PVC Passover
8 PVC OH Lunges
8 PVC OH Squats
8 DB Shoulder Press
1 Length Waiter Walk R
1 Length Waiter Walk L
8/8 Groiners
20 Plank Shoulder Taps
2 Wall Walks


10min EMOM…Build Weight…

Min 1 – 5 DB Strict Press / 2-4 HSPU
Min 2 – 3 Hang Power Snatch + 3 OH Squat


Metcon (Time)

FOR TIME…16 min Time Cap
200m Run
15 Hang Power Snatch 30/20 (Rx+40/30)
15 Overhead Squat
15 HSPU / DB Steated Press 12.5/7.5-10/5
400m Run
15 HSPU / DB Seated Press
15 Overhead Squat
15 Hang Power Snatch
200m Run

in remaining time if any…
Max Effort Burpees (1 = -1s from time)

Optional Cool Down

Warm-up (No Measure)

2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine


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