CrossFit TW18 – CrossFit

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Warm-up (No Measure)

200m row
20 tempo goblet squats
20 shoulder dislocates
20 scap pull-ups
20 sit ups
20 wall balls
20 sec bar hang

Metcon (Calories)

I got 99 problems and Quality Street ain’t fixing them anymore:

Max Cal Row/Cals for Reps.

One person needs to be on the rower or bike at all times; minus change over time

99 wall balls 9/6
99 heavy russian kettle bell swings 32/28
99 second bar hang each
99 toes to bar/knees to elbow
99 sit-ups


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