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Monday

CrossFit TW18 – CrossFit

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Warm-up

Coaches Choice

Workout

Metcon (Time)

You will be performing the workout like this….

In Pairs.
You Go I Go format.
Adding the next movement and working up the list…
Until you get to the 12th movement you will have to work up the list to 1 to finish.

This workout is for time choose your weight wisely…

Workout:

1 Deadlift
2 Power Cleans
3 Hang Squat Cleans
4 Sync Burpees
5 Thrusters
6 Rev Lunge
7 Push Press
8 Front Squat
9 Wallballs
10 Sync HRPU
11 AKB Swing
12 KB Goblet Squat

RX+…
(Barbell 60kg/40kg)
(KB 28kg/20kg)
(WB 9/7kg)

RX…
(Barbell 40kg/30kg)
(KB 24kg/16kg)
(WB 6/5kg)

Score…

1 Deadlift (12 reps)
2 Power Cleans (22 reps)
3 Hang Squat Cleans (30 reps)
4 Sync Burpees (36 Reps)
5 Thrusters (40 Reps)
6 Rev Lunge (42 Reps)
7 Push Press (42 reps)
8 Front Squat(40 reps)
9 Wallballs (36 reps)
10 Sync HRPU (30 reps)
11 KB Swing (22 reps)
12 KB Goblet Squat (12 reps)

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