CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
30s Row/100m Run
8 Step Ups
10 PVC Pass Through
10 Jumping Overhead Squat
5 Broad Jumps
Strength
Snatch (8×2)
SNATCH COMPLEX
EVERY 1:30 FOR 8 SETS
2 Squat Snatch*
*Sets 1-4 @Moderate-Heavy, Building
Sets 4-8 @Heavy, Across
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
7 Hang Power Snatch 30/20 (Rx+42.5/30)
5 Box Jump 24/20
-Rest 2:00-
AMRAP x 4 MINUTES
7 Hang Power Snatch 30/20 (Rx+42.5/30)
5 Box Jumps 24/20