CrossFit TW18 – CrossFit
Strength & Conditioning
5 sets… Add Weight Each Round
3-6 Weighted Pull Ups
3-4 Negative Weighted Pull Ups
4-6 Negative Pull Ups
Weighted Pull-ups
360 Core
Metcon (No Measure)
3 Rounds – 30s/15s
Plank
Leg Raises
Left Side Plank Pulse
Right Side Plank Pulse
3 Rounds…15s/15s
T2B
K2E
Box Leg Raises
Box Knee Raises
WoD…
Metcon (AMRAP – Reps)
3min…
15 Burpees
12 Pull Ups
AMRAP – Muscle Ups
…1min Rest…
3min…
12 Burpees
9 Pull Ups
AMRAP – Muscle Ups
…1min Rest…
3min…
9 Burpees
6 Pull Ups
AMRAP – Muscle Ups