CrossFit TW18 – CrossFit
Team WoD
Metcon (AMRAP – Rounds and Reps)
Wod 1 – 15min TC
Team Relay AMRAP
In 15 Min Complete as many rounds as possible of the following.
10 Plate GTOH 20/15
10 Goblet Squats 20/16kg
150m ROW
(1 person on each movement at a time rotating as person arrives back from run)
Metcon (Weight)
Wod 2 – 15min TC
How heavy can you go?
Team accumulation.
As a team each person will be required to lift a 1 RM.
Thruster Ladder
40/20
50/25
60/30
70/35
80/40
90/45
100/50
105/55
110/60
Metcon (4 Rounds for time)
Wod 3
Final Race for Time
As a team completed the following.
(Every 10 BBJO Move Box Forward to next stage)
—-20 BBJO—-
Stage 1 – 50 Wall Balls 9/6
—-20 BBJO—-
Stage 2 – 50 Pull Ups
—-20 BBJO—-
Stage 3 – 50 T2B
—-20 BBJO—-
Stage 4 – 50 Push Ups
—-20 BBJO—-
Stage 5 – 200 Cal Row (Damper 5)
Score as follows
4 Time Breaks Completion
Stage 2
Stage 4
Stage 5
Final Time fastest to complete 200 Cal Row