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Open Gym

CrossFit TW18 – Open Gym

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Warm-up

3min Row…Increasing Intensity
1min Easy
1min Mod
1min Hard

Banded Warm Up…
2 Rounds…
Face Pulls
Victory Pulls
Left Rotator Cuff
Left Front Raise
Right Rotator Cuff
Right Front Raise
Left Overhead Pulls
Right Overhead Pulls
Overhead Squat

Skill Work

Snatch…
Overhead Squat
Snatch Setup
Snatch Pull
Muscle Snatch
Power Snatch
Squat Snatch

Technique…
KB Swing
DB Snatch
Sit Up

Workout

Metcon (Time)

For Time
20-15-10
Power Snatch
Sit up

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