CrossFit TW18 Team WoD 04/08

CrossFit TW18 – CrossFit

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Metcon

Metcon (No Measure)

As a pair, for time:

200m KB farmers carry
40 box jump overs (30/24)
60 alternating wall balls
800m row
1 mile run
800m row
60 alternating wall balls
40 box jump overs (30/24)
200m KB farmers carry

WoD…

Metcon (No Measure)

12min EMOM
10/8 Cal Row
10 Ice Cream Makers
15 Wall Balls

Metcon (AMRAP – Rounds and Reps)

9min..
6 Burpees
12 Slam Balls 20/15
18 DU’s

Metcon (No Measure)

36min EMOM…6rds each

6 Hang High Pulls
6 Power High Pulls
4 Hang Power Cleans
4 Hang Squat Cleans
3 Power Cleans
3 Squat Cleans

Metcon (AMRAP – Rounds and Reps)

15min…
100m Sprint
10 Hang High Pulls (Snatch Grip)
10 Hang Power Snatch
10 OH Squats
5 Muscle Ups – 10 Pull Ups

*weight – 30/20kg*
Run counts as 10 reps if your back before beep or 5 if not

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