CrossFit TW18 – CrossFit

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Team WoD

Metcon (AMRAP – Rounds and Reps)

10min AMRAP…5500m/4500m
150 Run
Max effort Meters Bike

2min Rest

5min Max Effort-20on20off
20s YGIG – Boat Hold

5min AMAP…85 reps
5 YGIG – GTOH 30/15

5min Max Effort-20on20off
20s YGIG – Plank

5min AMRAP…100 reps
5 Hang Power Clean 40/20
5 Front Squat 40/20

10min AMRAP…12 rounds
5 Deadlift 60/40
5 Sync – Down Ups
E2MOM Sync 100m Run

2min Rest

2min Max Effort…45 reps

12min Time Cap…
Team 1 Mile Run


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