CrossFit TW18 – CrossFit
Warm-up
AMRAP x 4
20 Jumping Jacks (clap overhead and behind back)
20s Double KB Hollow Flutter Kicks
5 Double KB Deadlift
5 Double KB Hang Clean
Tabata with empty bar:
1. Clean Deadlift
2. Elbow Punches
3. and 4. Muscle Clean and Press
5. and 6. Power Clean and Push Press
7. and 8. Power Clean and Jerk
Weightlifting
Power Clean & Push Jerk (Build to Moderate Heavy 3 Rep)
Metcon
Grace (Time)
For Time: 30 Clean and Jerks, 135# / 95#
61/43kg