CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
10 Alt Groiners

2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*
10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings

Strength

Front Squat (10RM)

FOR LOAD
10RM Front Squat

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES
9 Overhead Squat 30/20 (Rx+42.5/30)
9 Up-Downs
9 Knee 2 Elbow

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)