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CrossFit TW18 Staines 29/11/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS
5/5 Single Arm KB Suitcase DL
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks

1 Set 8 Rep – Light Weight
2 Set 5 Reps – Moderate with Pause at Start Position
2 Set 5 Reps – Moderate Heavy with Pause at Top Position

Workout

Metcon (Time)

FOR TIME
200m Single Arm KB Farmer Carry 24/16 (Rx+32/24)

into…

5 SETS
7 Deadlift 80/55 (Rx+110/80)
27 Double Unders

into…

200m Single Arm KB Farmer Carry
24/16 (Rx+32/24)

Finisher

Metcon (No Measure)

3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs

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