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Team WoD CrossFit TW18 Staines 04/05/2019

CrossFit TW18 – CrossFit

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Team WoD

2 ROUNDS…
10 Up-Downs
10 KB RDL 24/16-20/12-12/8
10 Alt Step-ups
10 Shoulder Taps
5 Scap Push-ups
5 Knee Push-Ups
20s Hollow Hold
10 Hollow Rocks

Conditioning

KB 24/16 – 20/12 – 16/8
Box 24″/20″

Metcon (AMRAP – Rounds and Reps)

4 ROUNDS…
40min Time Cap

40/each YGIG AKBS
40/each YGIG Box Jumps
40/each Sync HR Push-Ups
600m Sync Run

In Remaining Time AMRAP…
15/each Sync Air Squats
10/each Sync Down Ups
10/each Sync Leg Raises
200m Sync Run

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