CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
AMRAP IN REMAINING TIME
5 Bootstrappers
5 Inch Worms + Push-Up
8 Scap Pull-Ups
8 Tuck Ups
8 Barbell Good Mornings
10 RDLs w/ Barbell
10 Dynamic Kip Swings
Strength
Deadlift (3RM or Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift
(Score is Load)
Workout
Metcon (Time)
FOR TIME
30-20-10*
Deadlift 75/50 (Rx+110/75)
Toes to Bar
*50 Double Unders after each full set
(Score is Time)