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CrossFit TW18 Staines 29/11/18

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 10:00
200m Row
10 DB Bent Over Row
5 Inchworms with 2 Push-ups
10 Straight Leg Sit-ups
5/5 Single Arm DB Strict Press

With Barbell:
7 Deadlifts
5 Dip, Drive, High Pull (Focus on keeping the BB close with elbows high)
5 High Hang Power Clean
5 Above the Knee Power Cleans
5 Power Cleans

Metcon

Metcon (AMRAP – Reps)

4 SETS
AMRAP x 4 MINUTES
3 Power Clean 60/40 (Rx+80/55)
6 T2B
9 Push-ups

-Rest 1:00 between sets-

Cool Down

Position 1 – Pigeon (1min left/right)
Position 2 – Saddle Stretch (1min)
Position 3 – Samson Lunge (1min left/right)

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