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Team WoD CrossFit Staines TW18 17/11/2018

CrossFit TW18 – CrossFit

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Warm-up

EMOM 4min
Min 1 – 7/es “Mock” Filly Lunges 5kg
Min 2 – :20 Hollow Hold / :10 Rest x 2

-Rest 1:00-

2 Rounds For Time
15 Wall Balls
15 Burpees

Conditioning

Metcon (Time)

Time Cap 30min
As a pair complete the following as YGIG…

24-20-16-12 – Each Person
Calorie Row
DB Press 12.5/7.5(+15/10)
DB Filly Lunges
200m Run / 12 Burpees

In remaining time or until last team finishes…
Row / 12 Burpees
(Burpees are time keeper)

Focus…
-Go Hard on Row & Run or Burpees
-Strict DB Press
-Switch arms halfway through each set on Filly Lunge

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