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Components

Metcon

CrossFit TW18 Staines 23/03/19

Warm-up

Metcon

Teams of 2

Metcon (AMRAP - Rounds and Reps)

AMRAP x 12 MINUTE
12 Alt. DB Snatch
10 Sit-Ups
8 Box Jumps (20")

1 Partner working at a time. Both to complete all reps

Metcon (Time)

Team of 3/4

Buy In - 250m Row each

5 Rounds
24 Wall Ball
24 KB Swing
24 Plank Touch (L/R 1 Rep)
24 Sync Down Ups

Cash Out 1000m Sprint Row

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