CrossFit TW18 – CrossFit
Warm-up
Rowling
5 attempts each to row 100m exactly
Metcon (Time)
In Teams of 3
Buy In – 400m Run Together
10 Rope Climbs ( 3 Rope Stands = 1 Rope Climb)
20 Synchro Med Ball Sit Ups
40 BBJO
60 Wall Balls
80 Slam Balls Over Shoulder
Cash Out – 100 Rope Thrusters – Every 10 reps 4 synchro burpees over the rope