CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
8min…AMRAP
10 Burpees
5 Kip Swings
5 Knees to Chest
5 KB Deadlift
5 KB Swing High Pulls
5/5 SA KB Strict Press
5/5 SA KB Push Press
10 DUs / 20 SUs
Skill
Metcon (Weight)
10min…
Build to Heavy Set of KB Complex:
1 SA KB Deadlift
1 SA KB Sumo DL High Pull
1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch
*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
7min AMRAP…
10 Unbroken Double Unders•
10 Knee to Elbow
5 Strict Dips (Ring,Box)
Add 10 reps DU each Round
-Rest 2:00–
7min AMRAP…
10 KB Sumo DL High Pull 28/20-24/16
10 Knee to Elbow
5 Strict Dips (Ring,Box)
Add 5 reps KB SDHP each Round
(Score is Rounds + Reps)