CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
1 round
100m run
4 Kip Swings
4 Deadlifts
4 Hang Power Cleans
4 Thrusters
*INCREASE WEIGHT*
1 round
100m run
4 Kip Swings
4 Front Squats
4 Hang Power Cleans
4 Clusters
*INCREASE WEIGHT*
1 round
100m run
4 Pullups
4 Hang Power Cleans
4 Clusters
10 min cap
Partner Workout
Metcon (Time)
The COMPLEX
Teams of 3:
The Complex =
– 1 Deadlift
– 2 Hang Power Cleans
– 1 Cluster
40 Mins:
Buy in: 300 Airsquats
Team 400m Run
15 Fireman Burpees Each
1x Complex each
20 Wallballs each
50 DU/100 SU each
1x Complex each
20 DB Snatch each
20 DB Goblet Squat each
2x Complex Each
20 HSPU / DB Push Press each
20 Pull-ups each
2x Complex each
20 Jump Squats each
40 Plate GTOH each 20/15kg
3x Complex each
Team 400m Run
20 Sync Burpees
3x Complex Each
In remaining time AMRAP of Complex
Bar: 70kg/45kg
DB: 22.5/15kg
Plate: 20/15kg