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Team WoD CrossFit TW18 Staines 11/05/2019

CrossFit TW18 – CrossFit

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Warm-up

Team Warm Up

Team WoD

Metcon (AMRAP – Rounds and Reps)

45min Time Cap

200m SYNC Run
50/each SYNC GTOH 20/15-15/10
400m SYNC Run
30/each YGIG HAH
600m SYNC Run
40/each YGIG BB Upright Row 20/15
400m SYNC Run
50/each YGIG Deadlifts 60/45-50/35
200m SYNC Run

In Remaining Time Complete the following…

600m SYNC Run
4 x 7/each Wall Balls 9/6-7/5
400m SYNC Run
4 x 5/each Burpees
200m SYNC Run

In Remaining Time Complete the following…

AMRAP – Ring Row (active wrists)

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