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Team WoD 24/08/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

Junkyard Dog

WoD 1

10min: Metcon (No Measure)

Partner EMOM – 10 Mins 24/16

Min 1 – P1 – 15 RKBS /P2 – HS Hold or Wall Walks
Min 2 – P2 – 15 RKBS / P1 – HS Hold or Wall Walks

…….

Rest 3 Mins

WoD 2

20min: Metcon (AMRAP – Rounds and Reps)

Partner CINDY

5 Pull Ups
10 Push Ups
15 Air Squats

Partner 1 completes one full round whilst partner 2 rests.
Scale PU for Ring Rows or JPU. No Bands today.
Push ups on knees.
Air squats should be parallel. Use a wall ball if necessary to keep yourself honest.

WoD 3

Metcon (Time)

10 x 200m Med Ball Sprints Relay Style

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