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CrossFit TW18 Staines 25/02/2019

CrossFit TW18 – CrossFit

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Warm-up

Metcon (No Measure)

6min AMRAP
150m Row
5 Ball Front Squats
5 Ball Press
5 Push Up to Pike
5 Band Pull Aparts

Prep For Metcon

Metcon (No Measure)

E4MOM 2 Rds 8min
19 Wall Balls 20/14-14/10
19 Calorie Row

Test your pace here
1st go hard and fast
2nd slow and steady

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

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