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CrossFit TW18 Staines 31/07/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

9min AMRAP…
20s Sprint Bike
7/7 DB 1 Arm Bent Over Row
2 Lengths Bear Crawl
20s Sprint Bike
7/7 DB 1 Arm Thruster
2 Lengths Reverse Bear Crawl

Skill

7min…Rope Climb skill
JHook on Box
JHook Standing

Workout

Metcon (AMRAP – Rounds and Reps)

15min AMRAP…
20/15 Cal Alt Bike & Row
15 HRPU (10 Knee Push Ups)
2 Rope Climbs (4 Rope Stands)
————————————–
Scaling…
Rope Climbs…
15 Ring Rows
5 Strict Pull Ups

Bike/Row…
Lower Cals 15/10
———————————–

Skill Work

HS Walk Play*
20s Work 40s Off

1) Pike Hold – HS Hold
2) Box Walks – Wall Walks
3) Shoulder Taps – Walks

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