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CrossFit TW18 Staines 31/10/2018

CrossFit TW18 – CrossFit

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Warm-up

7 Min of Partner Rowling!
1 Partner attempts to row exactly 100m with 20 s/m.
Partner 2 rests in HS Hold or Plank.

Conditioning

Metcon (Distance)

8min SKILL/EXTENDED WARM-UP
In Pairs complete the following…
3 Rounds 20s On 15s Off

Ring Support
DB Renegade Rows
Active Hang From Pull-up Bar
DB Seated Press 10/7.5

5min RMU Progression and Pre Work…

5 False Grip Ring Rows (Pull to Low Chest)
5 Row to Ring Dip Transitions
5 Ring Dips w/ 2s pause in bottom
5 Jumping RMU

In Pairs YGIG complete the following…
6 x 2min Rounds each

5 Ring Muscle Up
15 DB Step-Ups (15/10)(10/7.5)
Max Effort Row Meters
-Rest 2:00 between sets-

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