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‘Crossfit TW18 Staines 29/09/2018’

CrossFit TW18 – CrossFit

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Skill Work

10Min: Metcon (No Measure)

5 Min EMOM

5-10 TTB/Knee Up Technique

5 Min EMOM

3 x Squat Clean

Metcon

12Min: Metcon (No Measure)

Complete 3 Rounds of 16.2 below to work out technique and timing for monday

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Teens Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 95#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Metcon

8Mins: Metcon (AMRAP – Reps)

TABATA

Row (8 Rounds)
+
Skip (8 Rounds)

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