CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1: Up Downs / Air Squats / V-ups / Burpees
MIN 2: Single Unders /High Jump Singles /Single, Single, Double / Double Unders
7 Clean Deadlift
7 High Hang Shrugs
7 High Hang Power Clean
7 High Hang Squat Clean
7 Squat Clean
Strength
Clean (CLEAN COMPLEX E2MOM x 10 MINUTES)
1 Squat Clean + 2 Front Squats
*Start moderate and progress every set to heaviest set of complex.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
2 Squat Clean 80/55 (Rx+100/70)
20 Double Unders
10 Toes 2 Bar